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Saturday 5.18.24
Workout of the Day STRENGTH Close Grip Bench Press 3 x 8, building Notes After 2-3 warm up sets, take 3 progressive work sets with the close grip variation. Grip is hands directly at or slightly inside...
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Sunday 5.19.24
Workout of the Day Mythic Strength Farmer’s Carry “Fatback”Pick handles, deadlift x 3 reps. Carry 40 ft, repick, carry back 40 ft. Come to complete stop, deadlift x 3 reps. 3 setsProgressively heavier...
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Monday 5.20.24
Workout of the Day STRENGTH Push Press 3 x 8-10, Across or Building Notes This is the same rep scheme we saw last week, so see if you can make some quantitative and/or qualitative progress. Here is one...
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Tuesday 5.21.24
Workout of the Day STRENGTH A1. Back Squat 3×6 A2. DB Bench Press 3×6-8 @ 3111 tempo Notes: BSQ: If you were here last week, aim to go heavier than your 8’s. You can build in weight again OR go sets...
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Wednesday 5.22.24
Workout of the Day For Time: 800m Run 15 Deadlifts 550m Run 12 Deadlifts 400m Run 9 Deadlifts 270m Run 6 Deadlifts Notes Suggested DL loading: +/185/135/95/-, or about 50% of your 1RM Deadlift. If you...
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Thursday 5.23.24
Workout of the Day STRENGTH A. Pause Overhead Squat 3×3 @ 2211 B. 1 Dip Snatch+ 1 Hang (Knee) Snatch + 1 Snatch 6x(1+1+1) Notes Take about 10 minutes to work on the paused overhead squat. Newer...
View ArticleFriday 5.24.24
Workout of the Day ASSISTANCE EMOM x 15 MIN A. 2-6 Strict Chest to Bar Pull Ups B. 1 min Double Under practice C. Rest Notes Advanced athletes should work towards 1 min of unbroken DU’s today....
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Saturday 5.25.24
Workout of the Day PARTNER METCON AMRAP 9 MIN 6 Handstand Push Ups 3 Power Cleans @ 185/135# rest 5 min AMRAP 9 MIN 12 Alternating Pistols 6 Power Cleans @ 155/105# Notes Alternate full rounds of work....
View ArticleSunday 5.26.24
Workout of the Day Mythic Strength Sandbag Medley/To Shoulder: Shoulder sandbag 4 alternating shoulder reps. Carry 40 ft. Shoulder bag again, 4 total reps, alternating shoulders. Carry back 40 ft. 4...
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Monday 5.27.24 Memorial Day Murph
Workout of the Day For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it....
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Tuesday 5.28.24
Workout of the Day ASSISTANCE 3-4 Rounds for Quality 1:00 Supinated Grip Row OR Bike, easy pace 4 ea KB arm bar 16 alt/8ea Med Ball Rotational Slams (12/10/8#) 65m Each Side Single Arm Farmer Carry @...
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Wednesday 6.29.24
Workout of the Day STRENGTH A1. Kickstand DB Romanian Deadlift 3 x 6-8 ea @ 3011 A2. Single Arm Landmine Press 3 x 6-8 ea Notes Start with moderate load and build in weight across the 3 sets to find...
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Thursday 5.30.24
Workout of the Day ASSISTANCE 3 Rounds for Quality 40 sec Bike 4 Bottom of Squat Plate Press Ups @ 2222 tempo 20 sec hanging knee tuck hold 4 Seated Tall Box Jumps Notes On the jumps, your goal is to...
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Friday 5.31.24
Workout of the Day FLOATER STRENGTH A. Push Press, 3×6 B. Back Squat, 4×4 / DB/KB Chainsaw Row, 3×8-12ea C. Clean Pull + Hang Clean + Clean, 5x(1+1+1) D. Deadlift, 12-8-6-4 Notes Tomorrow we have rope...
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Saturday 6.1.24
Workout of the Day SKILL: Rope Climbs METCON EMOM x 25 MIN A. 1-3 Rope Climbs (15′) B. 40 sec Row C. 40 sec Burpee to Target D. 40 sec Bike E. Rest Notes The intent for today is sustainable, quality...
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Sunday 6.2.24
Workout of the Day “Mythic Strength” Farmer’s Carry “Fatback” Pick handles, deadlift x 3 reps. On third rep, carry 40 ft. Repick, deadlift 3 reps. On third rep, carry back 40 ft. Come to complete stop,...
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Monday 6.3.24
Workout of the Day STRENGTH Push Press + Push Jerk 3 x (4+4) Notes: After a couple light warm up sets, use 3 work sets to build in weight for the complex. Use your previous weeks with the push press as...
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Tuesday 6.4.24
Workout of the Day STRENGTH Back Squat Build to a Heavy Double, then 2×2 @ 90% Notes Take 18 minutes to work up to a heavy double for the day. Then, finish with 2 sets of 2 reps at 90% of your...
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Wednesday 6.5.24
Workout of the Day Every 3 min x 8 rounds 10 Kipping Toes To Bar 8 Burpees over the Erg Row for Calories until 1:30 mark of each round Notes Rowing goal = negative “splits.” Start at a power output...
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Thursday 6.6.24
Workout of the Day ASSISTANCE 2-3 Rounds: Bike x 20 sec hard, 20 sec easy 5 Pause Overhead Squat @ 2211 5 Snatch Grip Sotts Press 3 Tall Snatch 3 Vertical Jumps Notes Use this work to get dialed in for...
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