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Wednesday 7.17.24
Workout of the Day AMRAP 20:00 2 Wall Walks 10 Deadlifts @ 185/135/95 15/12/9 Bike Calories Notes Partners alternate movements in this workout. Partner A does 2 wall walks, then Partner B does 2 wall...
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Thursday 7.18.24
Workout of the Day STRENGTH A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Snatch Waves (% of Snatch 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...
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Friday 7.19.24
Workout of the Day FLOATER STRENGTH A. Weighted Strict Chin Up: 5×3 B. Bench Press: Build to Heavy 5 C. Deadlift: 3×10, building D. Back Squat: 4×4 (skip if coming tomorrow!) Notes Tomorrow we have the...
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Saturday 7.20.24
Workout of the Day “Hunting for Gold” Today’s workout is a collaboration event with our besties at RAD. Athlete wi Back Squat 1 Rep Max Each class/heat will have about 30 minutes to work up to a heavy...
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Sunday 7.21.24
Workout of the Day Mythic Strength Farmer’s & Sandbag Carry Medley 40 ft Farmer’s Carry into 40 ft Sandbag Carry x 4 rounds Notes Warm up to approx 75% Farmer’s carry and a heavy sandbag. Farmer’s...
View ArticleMonday 7.22.24
Workout of the Day STRENGTH Every 2:30 x 5 Sets 3 Weighted Strict Chin Ups Notes Today, we’ll work with the same volume from last week, now on a potentially shorter timeframe. Use your notes to guide...
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Tuesday 7.23.24
Workout of the Day PARTNER METCON 16 Rounds For Time 250 m Row* *Partner holds a sandbag in a bear hug hold while their partner is rowing. Notes Each person will complete 8 rounds of rowing (2000 m...
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Wednesday 7.24.24
Workout of the Day STRENGTH Shoulder Press 4×5 Notes Work up to a weight that feels like an RPE 7-8/10, or as though you have at least 1 good rep in reserve. Repeat for 4 sets. You may reset for each...
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Thursday 7.25.24
Workout of the Day A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Clean Waves (% of Clean 1 RM) 1) 3 reps at 70% 2) 2 reps at 75% 3) 1 rep at 80% 4) 3 reps at 73% 5) 2 reps at 78% 6) 1...
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Friday 7.26.24
Workout of the Day FLOATER STRENGTH A. Weighted Strict Chin Up 5×3 B. Strict Press 4×5, building C. Clean Deadlift 5×3, building D. Back Squat 5×3-5, building Notes For the chin up work, refer back to...
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Saturday 7.27.24
Workout of the Day “Jackie” For Time: 1000 m Row 50 Thrusters (45/35#) 30 Pull Ups Notes This benchmark is meant to be performed at very high intensity. Reduce the distance of the row and the weight of...
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Sunday 7.28.24
Workout of the Day “Mythic Strength” Deadlift 4 x 35 Seconds AMRAP (RPE 7/8) Rest 2-3 min. Notes Weight the same or slightly (5%) heavier than last week. First set, work on precise, complete resets....
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Monday 7.29.24
Workout of the Day STRENGTH A1. Weighted Chin Up: 4×3, 1 x Max Effort @ bodyweight A2. Cossack Squat: 4×12 alt/6ea Notes Superset the two movements. Recommend resting about 30 seconds after chin ups...
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Tuesday 7.30.24
Workout of the Day STRENGTH Bench Press Build to Heavy 5 reps Notes Compare to Week 2 as a reference for loading. In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should...
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Wednesday 7.31.24
Workout of the Day 5 Intervals of 1:00 AMRAP: 5 Hang Power Cleans Max Reps Double Unders Rest 1 minute Notes Choose a moderate load for the barbell that you can cycle each round and something you could...
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Thursday 8.1.24
Workout of the Day STRENGTH A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Snatch Waves (% of Snatch 1 RM) 1) 3 reps at 70% 2) 2 reps at 75% 3) 1 rep at 80% 4) 3 reps at 73% 5) 2 reps...
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Friday 8.2.24
Workout of the Day FLOATER STRENGTH A. Weighted Strict Chin Up: 4×3, 1xMax Effort @ bodyweight B. Bench Press: Build to a Heavy 5 C. Hang Power Clean: 5×3-5 D. Back Squat: 4×4, building E. Strict...
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Saturday 8.3.24
Workout of the Day Open Workout 16.4/17.4 AMRAP 13 MIN 55 Deadlifts (225/155#) 55 Wall Ball Shots (20#,10′ / 14#,9′) 55 Calorie Row 55 Handstand Push Ups Notes This was a workout that we saw two years...
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Sunday 8.4.24
Workout of the Day “Mythic Strength” Farmers & Sandbag Carry Medley 40 ft Farmers into 40 ft sandbag carry (RPE 7/8). 3 sets moderate-heavy, same weight across. Rest 2-3 min. Notes Farmer’s carry...
View ArticleMonday 8.5.24
Workout of the Day STRENGTH Every 2:30 x 5 sets 2 Weighted Chin Ups Notes Today, athletes doing weighted reps should push for heavier loads, as the volume is lower this week. Strength Progression...
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