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Tuesday 12.21.21
Today’s Programming STRENGTH Push Jerk 3-3-1-1-1 Notes Work up through a couple heavy triples followed by three singles on the Push Jerk. If your shoulder flexibility prohibits you from getting into a...
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Wednesday 12.22.21
Today’s Programming METCON 5 Intervals of: In 3:00 20/16/12 Cal Bike 50 Double Unders AMRAP Hang Squat Cleans in remaining time Rest 3:00 Notes We’ll take some time in class before the metcon to work...
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Thursday 12.23.21
Workout of the Day STRENGTH Wide Grip Pause Bench Press 4×8-12 Notes In no more than 8 total sets (including warm-ups) work up through 4 progressive sets of 8-12 reps. Your first work sets should be in...
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Friday 12.24.21 🎄Christmas Eve🎅
Workout of the Day STRENGTH Hang Power Snatch + OHS 1-1-1-1-1 Notes Work up to a medium heavy but technically sound Hang Power Snatch + OHS. We havent snatched in a minute so focus more on your...
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Saturday 12.25.21 🎁 Christmas🎁
Workout of the Day 12 Days of X-MAS For Time: 1 Burpee 2 Push Presses 115/95/75/65/45 3 Front Squats 115/95/75/65/45 4 Box Jumps 5 Hand-Release Push-Ups 6 (total) Dumbbell Power Snatches 50/35/25 7...
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Sunday 12.26.21
Workout of the Day STRENGTH Seated Single Arm Arnold Press 10e-10e-Max Single Arm DB Gorilla Row 10e-10e-Max Notes Work up through three challenging sets on this upper-body superset. Start each set...
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Monday 12.27.12
Workout of the Day ASSISTANCE 4 Progressive Sets of: 6e 1/2 kneeling Windmills 12e Single Leg Touch Downs 18 Face Pulls Notes Perform 4 progressively challenging sets of the triplet. Focus on movement...
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Tuesday 12.28.21
Workout of the Day STRENGTH A1: Shoulder Press 3×10-12 A2: Bent Over Kettlebell Row 3×10-12 Notes Including warm-ups, perform 4-5 total sets on each movement. For the last three sets, keep 0-3 reps in...
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Wednesday 12.29.21
Workout of the Day METCON Every 6:00 for 5 Rounds: 30/24/20 Calorie Row 15 Burpees 15 Overhead Squats Notes Row: Should take 1:30-2:00 OHS: Should be unbroken and are taken out of the rack today....
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Thursday 12.30.21
Workout of the Day STRENGTH 5 Sets of: Sandbag Carry 130m Notes Work up through 5 challenging unbroken sandbag carries for 130m. METCON 6 Rounds for time of: 12 Kettlebell Swings 12 Renegade Rows...
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Friday 12.31.21 New Years Eve
Workout of the Day METCON AMRAP 20:21 10 Calorie Air Bike 9 Burpees 8 Box Jumps 7 Goblet Squats 6 DB Power Snatches (total) 5 Bar Muscle-Ups or Pull-Ups 4 Deadlifts 3 Hang Power Cleans 2 Front Squats 1...
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Saturday 1.1.22
Workout of the Day PARTNER METCON AMRAP 30:00 20 Wall Ball Shots 22 Double Unders 20/16 Calorie Row 22 Double Unders 20 Kettlebell Swings 22 Double Unders Notes Partner A completes the first couplet...
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Sunday 1.2.22
Workout of the Day STRENGTH A1: DB Pause Bench Press 3×8-12 A2: Single Arm Farmer’s Carry 3×160’e Notes Perform 3 progressively more challenging sets on each exercise. Your final set should not be a...
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Monday 1.3.21
Workout of the Day STRENGTH Segment Power Clean + Push or Split Jerk 5 sets x 2 reps Notes 1 Rep = performing a SPC followed by a Jerk, dropping (or lowering) the bar and then repeating the sequence...
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Tuesday 1.4.22
Workout of the Day STRENGTH Back Squat 4 Sets x 6-8 Reps Notes In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep...
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Wednesday 1.5.21
Workout of the Day STRENGTH Segment Snatch Deadlift + High Hang Power Snatch + OHS 5 Sets x 2 Reps Notes Similar to the Segment Power Cleans on Monday, pause with the bar just above your knee cap,...
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Thursday 1.6.21
Workout of the Day METCON Every 6:00 for 5 intervals perform: Bench Press 10 Reps Row 500/400m Notes If able, build on the bench press weight each round as long as you can perform all ten reps unbroken...
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Friday 1.7.21
Workout of the Day SKILL 5 Sets of: 3-5 Low Ring Skin the Cats STRENGTH/ASSISTANCE 5 Rounds for Quality and Load 10 Touch and go Deadlifts 5-10 Strict Chin-Ups 10-20 Matador Dips 20 Tuck-Ups Notes...
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Saturday 1.8.21
Workout of the Day PARTNER METCON 54-42-30-18 Reps for time of: Air Bike or Row Thrusters Notes Partners will work through the couplet dividing work as they see fit. Divided evenly, this works out to...
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Sunday 1.9.22
Workout of the Day GRUNT WORK Sunday Medley #2 4-5 Sets for Effort of: 1:00 Bike or Ski Erg or Assault Runner 12e Sledge Hammer Swings 1:00 Sandbag Bear Hug Carry 3-5 Wall Walks Sunday Medley #2 10...
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