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Tuesday 12.24.24
Workout of the Day EMOM x 24 MIN A. Bike x 40 sec B. Row x 40 sec C. Shuttle Run x 40 sec D. AMRAP Strict Chin Up x 40 sec Notes The magic of today’s workout is finding your threshold pace — what’s the...
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Wednesday 12.25.24 🎄
Workout of the Day The 12 Rounds of Fitness! 12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round… 1 Wall Walk 2 Burpees 3 DB Thrusters 4 DB...
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Thursday 12.26.24
Workout of the Day ASSISTANCE 3-4 Rounds: 12-16 DB Pullovers @ 3 sec down 12-16 alt Seated Pike Overs (6-8ea) Notes Rest 30-60 sec between exercises. Start with a light load on the pullover to get a...
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Friday 12.27.24
Workout of the Day ASSISTANCE 3-5 Rounds for Quality: 6-10 Kipping Pull Ups* 12-16 alt Dual KB Front Rack Reverse Lunges Notes Use this time to dial in your kipping pull-up technique. Here are some...
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Saturday 12.28.24
Workout of the Day PARTNER METCON For Time: Row 4000m AND 14 Rounds of: 10 Deadlifts (185/125/85#) 50 Double-Unders Notes Both partners work at the same time. While Partner A is completing 1 round of...
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Sunday 12.29.24
Workout of the Day STRENGTH Front Squat 3-3-3 Notes In about 16 minutes, build to a heavy 3 on the front squat. Up to RPE 8/10, 1-2 reps left in the tank. METCON For Time: 130m Run 9 Front Squats 9...
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Monday 12.30.24
Workout of the Day STRENGTH 4-5 Progressive Sets A1. Front Rack Box Step Up x 6-8 reps each side A2. Strict Pull Up x Max Reps -1 Notes On both movements, use a “slower-down, faster up” tempo, meaning...
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Tuesday 12.31.24
Workout of the Day STRENGTH Overhead Squat 5 sets of 3 reps @ 2011 Tempo Notes Athletes may do sets across or build in weight. Use a two-second descent on each rep, to the depth that you own with heels...
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Wednesday 1.1.25
Workout of the Day PARTNER METCON For time: 800m Run -then- 20 Rounds of: 5 Hang Power Cleans 30 Double Unders -then- 800m Run Notes Party like it’s 2025! Intent is 18-24 min. Partners will run...
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Thursday 1.2.25
Workout of the Day STRENGTH 3-5 Progressive Sets A1. 5 Half Kneeling DB Press + 5 Half Kneeling DB Windmill, ea side A2. 30 Sec L-Sit on Parallettes Notes DB complex: Complete 5 presses and continue...
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Friday 1.3.25
Workout of the Day STRENGTH Sumo Deadlift 4×5 Notes Use notes from Fri 10/11/24 if you were here! You can go sets across or build today, depending on your experience with this variation and the time it...
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Workout of the Day AMRAP 7 Min 1-3-5-7-etc. Reps Each: Thrusters @ 135/95/65# Bar Muscle Ups Rest 7 Min AMRAP 7 Min 3-6-9-12-etc. Reps Each: Front Squats @ 135/95/65# Kipping Pull Ups Notes Intent is...
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Sunday 1.5.24
Workout of the Day STRENGTH Sandbag Pick Ups 4 x 6, Building Notes Start with a comfortable bag to work on your technique and then build a bit each set as appropriate. Don’t rush your reps, take time...
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Monday 1.6.24
Workout of the Day Every 5 min x 5 Rounds 10 Bench Press 15 KB Swings @ 24/16/12kg Max Calorie Bike until 2:30 mark Notes Intent is that the Bench and Swings are unbroken today, which should leave you...
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Tuesday 1.7.25
Workout of the Day Part A. 8 Minutes to find a 1 Rep Max Squat Clean Rest 10 Minutes Part B. 8 Minute AMRAP Squat Cleans @ 90% of your best lift in Part A. Notes After some barbell drills and a brief...
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Wednesday 1.8.25
Workout of the Day STRENGTH A1. DB Strict Press, 4 x 8-12 A2. Strict Chin Up, 4 x max reps (-1) Notes Use a “slower-down, faster up” tempo on both movements. Rest about 30 seconds after press, 60-90...
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Thursday 1.9.25
Workout of the Day EMOM x 30 Min for Reps A. 30 Sec Bike (cal) B. 30 Sec Row (cal) C. 30 Sec Double Unders Notes Simple on paper, special in reality! Start at 80-85% aerobic effort and note RPMs on the...
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Workout of the Day FLOATER STRENGTH A. Bench Press, 3×4-6 B. Back Squat, 3×6-8 C. Squat Clean, 1-1-1-1 D. Strict Press, 3×8-12 E. Deadlift, 3×6-8 Notes Tomorrow we have rowing, lunges, and burpees. You...
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Saturday 1.11.25
Workout of the Day PARTNER METCON For Time: 3000m Row 400′ DB Suitcase Walking Lunges (50/35/20# ea) 100 Burpees Notes Intent: 20-28 min workout, with a 30 minute cap. Utilize your scaling options to...
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Sunday 1.12.25
Workout of the Day FLOATER STRENGTH A. Bench Press, 3×4-6 B. Back Squat, 3×6-8 C. Squat Clean, 1-1-1-1 D. Strict Press, 3×8-12 E. Deadlift, 3×6-8 Notes Tomorrow we have biking, kipping pull ups, box...
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