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Saturday 7.17.21
Today’s Programming STRENGTH EMOM 12:00 1 Power Clean and Jerk Notes: Work up to a heavy single on the minute METCON 3 Rounds for time of: Row 30 Cals 15 Strict HSPU Notes: HSPU: 1-2 abmats / Box Piked...
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Sunday 7.18.21
Today’s Programming ASSISTANCE 4 Sets for Quality of: 400m Run 16 Alternating Kettlebell Gorilla Rows :90 Plank A LA CARTE A. Front Squat 5×3 Across B. EMOM 12:00 1 Power Clean & Jerk C. 3 RFT: 30...
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Monday 7.19.21
Today’s Programming STRENGTH E3MOM Pause Back Squat 80%x3-5×5 Notes: This week we’re programming a range of 3-5 reps based on how difficult the weight is feeling for you. If things are getting pretty...
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Tuesday 7.20.21
Today’s Programming STRENGTH Bench Press 5-5-5 Notes: Work up to a heavy but technically sound 5 rep set on the bench press. Try to go heavier than week three (7/6) METCON For Time: Run 400m 21...
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Wednesday 7.21.21
Today’s Programming STRENGTH EMOM 15:00 1 Snatch Notes: Work up to a heavy but techincally proficient power or full snatch on the minute. Only go up in weight if you hit a solid and stable lift. If...
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Thursday 7.22.21
Today’s Programming SKILL Option A: No Unassisted Strict Chin-Ups 3-3-3-3-3 with as little assistance as possible Option B: Strict Chin-Ups but no Kipping Kipping Pull-Up Practice Option C: Kipping...
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Friday 7.23.21
Today’s Programming STRENGTH Front Squat 3×1 Across Notes: Perform 3 sets of 1 rep1 at the same weight. Attempt to go heavier than last week’s 5x3s. Next week we’ll hit 5 sets of 1 at the same or...
View ArticleSaturday 7.24.21
Today’s Programming PARTNER METCON AMRAP 30:00 30 Calorie Row 30 Power Cleans 30 Calorie Row 30 Shoulder to Overheads 30 Calorie Row 30 Burpees Notes: With one partner working at a time, complete as...
View ArticleSunday 7.25.21
Today’s Programming ASSISTANCE 20:00 For Quality and Load 50’e Single Arm Farmer’s Carry 1:00e Side Plank :30 Supported Tuck Hold A LA CARTE A. Front Squat 3×1 B. Bench or Shoulder Press 5-5-5 C. EMOM...
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Monday 7.26.21
Today’s Programming STRENGTH Pause Back Squat 1-1-1 Notes Work up to a heavy single pause squat. If you’re not 100% confident you’ll make the lift, use spotters. Only go as heavy as you can hold proper...
View ArticleTuesday 7.27.21
Today’s Programming STRENGTH Deadlift 1-1-1 Notes Work up to a heavy but technically sound single on the deadlift. Keep the overall volume on your deadlift session low with most of your warm-ups being...
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Wednesday 7.28.21
Today’s Programming STRENGTH Snatch 1-1-1-1-1 Notes Work up to a heavy single on the snatch. Only go up in weight if its a techincally sound lift. Also okay to find a challenging weight and perform a...
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Thursday 7.29.21
Today’s Programming ASSISTANCE 10-9-8-7-6-5-4-3-2-1 Strict Chin-Ups Active Recovery between sets: Air Bike Notes Perform 10 Chin-ups assisted if needed followed by some active recovery on an air bike....
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Friday 7.30.21
Today’s Programming STRENGTH Front Squat 5×1 Notes Perform 5 sets of 1 rep at the same weight. Attempt to go heavier than last week’s 3x1s. If you’re feeling good and would like to build through the 5...
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Saturday 7.31.21
Today’s Programming METCON “Grace” For time: 30 Clean and Jerks Notes This should be a 2-6 minute workout with competition loads being set at 135/95. Choose a medium load that allows you to move...
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Sunday 8.1.21
Today’s Programming ASSISTANCE 5 Sets for Quality of: Bike 2:00 10-15 Matador, bench or ring Dips Notes Move at a steady pace for this couplet using the bike as an active rest. A LA CARTE A. Pause BSQ...
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Monday 8.2.21
Today’s Programming STRENGTH Box Squat Heavy Five Notes Work up to a heavy set of 5 reps on the box squat in no more than 8 total sets. Choose a box that will get your hip crease just below parallel....
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Tuesday 8.3.21
Today’s Programming STRENGTH A1: Close Grip Bench Press 3×6-8 A2: 3 Point DB Row 3×12-15e Notes A1: In 6 total sets, work up to 3 heavy sets of 6-8 reps. Use a grip about 1/2 to full grip more narrow...
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Wednesday 8.4.21
Today’s Programming SKILL Handstands Progression A: Floor Piked hold B: Controlled 1/2 kick-ups C: Heel taps to wall D: Full kick-up + :20 holds Advanced: Free standing/walking METCON 25:00 AMRAP 50...
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Thursday 8.5.21
Today’s Programming STRENGTH Every :90 for 12 sets 2 Squat Cleans Notes If you’ve got a 1RM clean and Jerk, aim for around 70%+. These should not be touch and go. Drop each rep, reset and pull a 2nd...
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