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Wednesday 9.15.21
Today’s Programming STRENGTH Shoulder Press 75% x 2 reps x 6 sets Notes Each rep should start from a static start, no dynamic reps! Today’s strength work should not be terribly challenging in terms of...
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Thursday 9.16.21
Today’s Programming STRENGTH Deadlift 75%x2x6 Notes Each rep should start from a DEAD start, no Touch and go reps! Today’s strength work should not be terribly challenging in terms of load, given it’s...
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Friday 9.17.21
Today’s Programming METCON Every 5:00 for three rounds 12 Power Snatches 400m Run Notes For the Snatch choose a medium light weight that allows you to perform sets of 4-6 touch and go reps at a time....
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Today’s Programming 14 Year Anniversary Weekend Workouts PARTNER WORKOUT 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps Each for times of: Wall Ball Shots Burpees Notes This works out to 105 reps of each...
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Sunday 9.19.21
Today’s Programming 14 Year Anniversary Weekend Workouts STRENGTH 14:00 EMOM 1 Rack Jerk or Push Press Notes Work up to a heavy but perfect single on the rack jerk or Push Press. Start at a relatively...
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Monday 9.20.21
Today’s Programming METCON AMRAP 15:00 15 Calorie Row 10 DB Push Presses 5 Bar or Ring Muscle-Ups Notes We’ve got Muscle-Ups in today’s workout. Here are a few options you’ve got to consider: A) 3-5...
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Tuesday 9.21.21
Today’s Programming STRENGTH Back Squat 80%x3x6 Notes Week 2! We’re up 5% from last week and adding one rep to each set. Try to perform today’s work sets in 90 second intervals as well. METCON EMOM...
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Wednesday 9.22.21
Today’s Programming ASSISTANCE 4 Sets for Quality and Load of: 90 second Bike @ 85% Effort 4-8 Strict Weighted Chin-Ups 8e DB Windmills Notes Work up in intensity through each set. STRENGTH Shoulder...
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Thursday 9.23.21
Today’s Programming STRENGTH Deadlift 80%x3x6 Notes Pull each Deadlift from a dead start, no touch and go reps. If you can do double overhand for a few sets go for it, but switch to a hook or switch...
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Friday 9.24.21
Today’s Programming STRENGTH Choose one lift from the list below based on what you have not performed this week so far. A: Bench Press 80%x3x6 B: Back Squat 80%x3x6 C: Shoulder Press 80%x3x6 D:...
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Saturday 9.25.21
Today’s Programming STRENGTH Thruster Heavy Single Notes Work up to a heavy single Thruster in no more than 8 total sets. Make sure not to jerk the barbell. These should be taken out of a rack. METCON...
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Sunday 9.26.21
Today’s Programming ASSISTANCE 3 Sets for Quality and Load of: 65m Single Arm Farmer’s Carry 12-16 Rower Pike-Ups 12-20e Single Leg Hip Thrusts Notes For the farmer’s carry, walk with one KB down to...
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Monday 9.27.21
Today’s Programming METCON EMOM 15:00 A: 15 Power Snatches B: AMRAP Double Unders C: Rest Notes Today’s Power Snatches should be on the lighter side and completed as touch and go reps. (+/75/65/45/35)...
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Monday 9.28.21
Today’s Programming STRENGTH Back Squat 80%x4x5 Notes Perform 1 work set every 2:00 ASSISTANCE 4-5 Sets of: 3-5 Strict Ring Muscle-Ups 12 Alternating Kettlebell Front Rack Reverse Lunges 90 Second Air...
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Wednesday 9.29.21
Today’s Programming STRENGTH Shoulder Press 80% x 4 reps x 5 sets Notes Perform 1 work set every 2:00 ASSISTANCE Rolling Dumbbell Triceps Extensions 3×8-12 Bent Over Reverse Flys 3×12-20 Notes...
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Saturday 11.6.21
Today’s Programming STRENGTH Turkish Get-Up Heavy Single Notes In 15 minutes, work up to a heavy single Turkish Get Up per arm. Use a Dumbbell or Kettlebell METCON AMRAP 16:00 32 Double Unders 16...
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Sunday 11.7.21
Today’s Programming STRENGTH Barbell Floor Press 5×5 Notes Work up to a challenging 5 on the Barbell Floor Press and perform 5 sets at the same weight. METCON For time: 1-2-3-4-5-6-7-8-9-10 reps of: DB...
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Monday 11.8.21
Today’s Programming STRENGTH E2MOM 20:00 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk Notes 10 Sets total. Start at a modest weight and work up to a technically sound single on the complex....
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Tuesday 11.09.21
Today’s Programming STRENGTH Back Squat 1×10 Notes Work up to a heavy set of 10 using a 2-1-1-3 Tempo. If you have a 1RM, aim for about 70-75+% of that, noting that the 1 second pause won’t make this...
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Wednesday 11.10.21
Today’s Programming BODYBUILDING A1: Single Arm 1/2 Kneeling Landmine Press 12-12-Max A2: FFE Double Kettlebell Front Rack Reverse Lunges 16-16-16 (total) A3: Supine Grip Ring Rows 8-8-12 —————— B1: BB...
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