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Thursday 6.27.24
Workout of the Day STRENGTH Clean 1-1-1-1-1 Notes Advanced: Work up to a heavy single on the clean! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it....
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Friday 6.27.24
Workout of the Day FLOATER STRENGTH A. Split Jerk, 5×2 B. Back Squat, 4×4 / Alternating KB Gorilla Row, 3×12-20 Alt C. Strict Pull Ups, 5×3-5 D. Clean, 1-1-1-1 (not if you’re coming tomorrow!) E....
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Saturday 6.29.24
Workout of the Day Notes Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is...
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Sunday 6.30.24
Workout of the Day Farmer’s Carry “Fatback” Pick handles, deadlift x 2 reps. On second rep, carry 40 ft. Repick, deadlift 2 reps. On 2nd rep, carry back 40 ft. Total 4 reps/set. 5-6 sets progressively...
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Monday 7.1.24
Workout of the Day STRENGTH Split Jerk 1-1-1-1-1 Notes Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of...
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Tuesday 7.2.24
Workout of the Day STRENGTH Back Squat Build to a heavy double in 18 min, then 2×2 @ 90% Notes Last week of squats this cycle, same rep scheme as week 4. Reference your training notes and go for it...
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Wednesday 7.3.24
Workout of the Day AMRAP 6:00 6 Deadlifts @ 225/155/105# 12/9/6 Cal Bike Rest 3 min AMRAP 6:00 10 DB Bench Presses 15/12/9 Cal Row Rest 3 min AMRAP 6:00 10 Alt Renegade Rows 130m Run Notes Rows: No...
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Thursday 7.4.24 🇺🇸🎇
Workout of the Day STRENGTH Snatch 1-1-1-1-1 Notes Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it....
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Friday 7.5.24
Workout of the Day ASSISTANCE 15 min For Quality 5-10 Kipping Pull-ps 20 alt/10 ea Bear Plank KB Drag Throughs *Floater Monostructural Movement 30 sec Hollow Hold Notes This is for quality, not rounds....
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Saturday 7.6.24
Workout of the Day STRENGTH Thruster 1-1-1 Notes: Build to a heavy single thruster from the rack in 15 minutes. PARTNER METCON AMRAP 16 MIN 3 Wall Walks 12 DB Thrusters (40/25/17.5#) 16 Alt DB Front...
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Sunday 7.7.24
Workout of the Day “Mythic Strength” Sandbag Over Shoulder Partner Work Interval 10:00 Min, 5 Rounds total :45 Sec Bag Over Shoulder Max Reps 1:00 Min Rest Partners take turns working and resting....
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Monday 7.8.24
Workout of the Day STRENGTH Weighted Strict Chin-up Build to a heavy single Notes Take 12-15 minutes to build to a heavy weighted chin up. See below for a suggested warm up and structured plan, based...
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Tuesday 7.9.24
Workout of the Day ASSISTANCE 16 minutes for Quality: 1:30 Row (decrease split every 30 seconds, ex: 30 seconds at 2:30 pace, 30 seconds at 2:15 pace, 30 seconds at 2:00 pace) 8-12 Dual DB Bench Press...
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Wednesday 7.10.24
Workout of the Day AMRAP 30:00 50 Double Unders 15 Dual DB Push Press 800 m Run 15 Kipping Pull Ups 130m Single Arm Farmer’s Carry (65m each hand) 15 Push Ups Notes Today is a real grind so set a goal...
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Thursday 7.11.24
Workout of the Day STRENGTH A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Clean Waves (% of Clean 1 RM) 1) 3 reps at 65% 2) 2 reps at 70% 3) 1 rep at 75% 4) 3 reps at 70% 5) 2 reps at...
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Friday 7.12.24
Workout of the Day FLOATER STRENGTH A. 1 RM Strict Chin Up B. Deadlift 5×3, building C. Back Squat 5×3-5, building D. Strict Press 5×3, building Notes Tomorrow we have running and overhead squats!...
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Saturday 7.13.24
Workout of the Day “NANCY” 5 rounds for time: 400 m Run 15 Overhead Squats (95/65#) Notes Looks like the last time we ran this one was 7/2/2017! If you’re a CFSBK OG, track back to your training log to...
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Sunday 7.14.24
Workout of the Day “MYTHIC STRENGTH” Deadlift 3 x 30 Seconds AMRAP (RPE 7) Notes: First set, work on precise, complete resets. Second set, pick up the pace with a dynamic reset – hands stay on the bar,...
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Monday 7.15.24
Workout of the Day STRENGTH A1. Weighted Chin Up, 5×3 A2. Plate Loaded Lateral Box Step Down, 4×5 @ 3011 Notes Superset the two movements. Rest about 30 seconds after chin ups and about 30-60 sec after...
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Tuesday 7.16.24
Workout of the Day STRENGTH Bench Press Build to Heavy 5 reps Notes In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should leave you with 1-2 reps in reserve. PARTNER...
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