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Friday 2.9.24
Workout of the Day Every 4 Min x 4 Rounds: 50′ DB Front Rack Walking Lunge (25′ out, 25′ back) 16 Toes to Bar 10/8 Calorie Assault Bike Notes: This workout is inspired by Open WOD 17.2! Intent for...
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Saturday 2.10.24
Workout of the Day For Time: Buy In: 150 Double Unders 4-8-12-16-20 Thrusters (95/65/45#) 2-4-6-8-10 Strict CTB Chin Ups Buy Out: 150 Double Unders Notes: Athletes will start and finish on the jump...
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Sunday 2.11.24
Workout of the Day STRENGTH/SKILL Every 90 Sec x 8 Sets Power Clean and Push Jerk x 2-3 Reps Notes: After barbell drills and a brief warm period, lift for 8 sets. The lifts are not touch and go. Bail...
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Monday 2.12.24
Workout of the Day STRENGTH Back Squat 6-5-4-6 Notes: This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all...
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Tuesday 2.13.24
Workout of the Day FLOATER STRENGTH A. Back Squat 6-5-4-6 Notes: This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around,...
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Wednesday 2.14.24 ♥️
Workout of the Day STRENGTH Deadlift Heavy 3, then AMRAP @ 85% Notes: This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your...
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Thursday 2.15.24
Workout of the Day STRENGTH A1. Back Rack Reverse Lunge, 4 x 6-8 ea A2. Single Arm Tall Kneeling DB Press, 4 x 8-12 ea Notes: Take four progressive working supersets today, resting as needed between...
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Friday 2.16.24
Workout of the Day For Time: 3 Rounds 6 Chest to Bar Pull-Ups 6 (Squat) Snatches 3 Rounds 7 Chest to Bar Pull-Ups 5 (Squat) Snatches 3 Rounds 8 Chest to Bar Pull-Ups 4 (Squat) Snatches *12 Minute...
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Saturday 2.17.24
Workout of the Day PARTNER METCON 3 Rounds (36 minutes) for Max Calories: 1:00 Bike 1:00 Row 2:00 Bike 2:00 Row 3:00 Bike 3:00 Row Notes: In this workout, you will share two machines with another...
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Sunday 2.18.24
Workout of the Day ASSISTANCE 15 Min for Quality and Load 100′ Sled Push 12-16 alternating KB Gorilla Rows (6-8 ea) 16 alternating Med Ball Rotational Slams (8ea) Notes: Aim to get through 4-5 rounds...
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Monday 2.19.24
Workout of the Day STRENGTH Back Squat 5-4-3-5 Notes: This is the same rep scheme as Week 4. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all...
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Tuesday 2.20.24
Workout of the Day ASSISTANCE 3-5 Rounds for Quality and Load 3-5 Weighted Strict Chin Ups 1:00 Dual KB Front Rack Carry 1:00 Bike Notes: Use a slower-down, faster-up tempo for the chin ups and ensure...
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Wednesday 2.21.24
Workout of the Day STRENGTH Romanian Deadlift 4 x 6-8 @ 3011 Tempo Notes: Work at an RPE of about 8/10. We did 4 x 8-10 in Week 4 of this cycle, so you can use your notes as guidance today. Focus on...
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Thursday 2.22.24
Workout of the Day Partner Metcon 10 Rounds For Time* 5 Strict Toes to Bar 50′ DB Suitcase Walking Lunge *Partner A completes 1 round of work while Partner B Rows for meters. Upon the completion of 1...
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Friday 2.23.24
Workout of the Day AMRAP 4 MIN 9 Thrusters (95/65/45#) 9 Kipping Pull Ups 9 Burpees ::REST 4 MIN:: AMRAP 4 MIN 7 Thrusters (115/80/55#) 7 Chest to Bar Kipping Pull Ups 7 Burpees ::REST 4 MIN:: AMRAP 4...
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Saturday 2.24.24
Workout of the Day Part A 3 Rounds for Time: 30/24/20 Calorie Row 6 Wall Walks Part B 1 Rep Max Power Clean *Time Cap: 14 Minutes to complete Part A and Part B. Notes: In this workout, athletes will...
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Sunday 2.25.24
Workout of the Day FLOATER STRENGTH A. Back Squat 5-4-3-5 Notes: Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be...
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Monday 2.26.24
Workout of the Day STRENGTH Pause Bench Press 4×10 Across Notes Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on...
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Tuesday 2.27.24
Workout of the Day STRENGTH Front Squat 3×5, Building Notes Perform three work sets of 5 reps building across yours sets after 2-3 warm up sets. If you’re doing the Open, go a little lighter today to...
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Wednesday 2.28.24
Workout of the Day METCON Every 5:00 for 5 rounds: Run 270 m (or Bike substitute if rain) 8 Sumo Deadlifts Notes Keep a moderate pace on each interval and try to stay consistent with your running...
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