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Sunday 2.20.22
Workout of the Day WARM-UP 3 Rounds: 16 Walking Lunges 16 DB Curl to Presses 16 KB RDLS STRENGTH A1: 1:30 Sled Push A2: 10 Weighted Hanging Knee Raises Notes Perform 3-5 sets of the two movements. The...
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Monday 2.21.22
Workout of the Day METCON 21 Unbroken Thrusters 1000m Row Rest 5:00 15 Unbroken Thrusters 750m Row Rest 5:00 9 Unbroken Thrusters 500m Row Rest 5:00 6 Unbroken Thrusters 250m Row Notes These intervals...
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TWOsday 2.22.22
Workout of the Day Skill: Kipping Pull-Ups METCON AMRAP 18:00 6 CTB Kipping Pull-Ups 12 Burpees 6 Box Jump Overs 12/10 Cals Air Bike Notes CTBKPU: kipping / 4-6 Strict or Banded / 8 Jumping or Ring...
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Wednesday 2.23.22
Workout of the Day STRENGTH Pause Bench Press 3 sets x 6-8 Reps Notes Work up through 3 work sets on the pause bench press. Keep the tempo per rep around (3-1-x-2) and use a spotter. Pause reps can...
View ArticleThursday 2.24.22
Workout of the Day STRENGTH Overhead Squat 1-1-1 Notes Work up to a challenging but submax heavy single on the overhead squat. If this is a movement you really struggle with, perform 3-5 reps instead...
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Friday Night Fever 2.25.22
Workout of the Day METCON E3MOM x30 minutes A: 500/400m Row B: 1 Round of: 12 Wall Ball Shots 6 Strict Pull-Ups 12 Tuck-Ups Notes Every 3:00 alternate between A and B for a total of 5 sets each. Plan...
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Saturday CrossFit Open 22.1
Workout of the Day CrossFit Open 22.1 AMRAP 15:00 3 Wall Walks 12 Dumbbell Snatches 15 Box Jump-Overs Notes Men’s Rx: 50lb DB / 24″ Box Women’s Rx: 35lb DB / 20″ Box Scaled Mens: 35lb DB / 24″ Box...
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Sunday 2.27.22
Workout of the Day WARM-UP 3 Rounds: 1:00e Kettlebell Mixed Rack Suitcase Carry 1:00 Plank 8-12 Weighted Hanging Leg Raises STRENGTH Pendlay Row 8-8-8-8-8 Notes In 5 total sets, work up to a heavy 8 on...
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Monday 2.28.22
Workout of the Day STRENGTH 5 Sets: A1 : 2:00 Sandbag Bear Hug A2: 12 (total) Back Rack Reverse Lunges Notes Work up through 5 challenging sets of each exercise. The lunges are taken out of the rack....
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Tuesday 3.1.22
Workout of the Day SKILL: Toes to Bars METCON 6 Rounds for Quality and Load: 6 Push Presses 12 Kipping Toes to Bars :45 Air Bike Rest 3:00 Notes Move through the three exercises at increasing...
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Wednesday 3.2.22
Workout of the Day WARM-UP 3 Rounds: 10-15e SL Calf Raises (2-2-1-2 tempo) 8-12e Shoulder External Rotations :30 Arms only Air Bike :30 Total Body Air Bike SKILL: Double Unders METCON Every 4:00 x 5...
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Thursday 3.2.22
Workout of the Day STRENGTH Overhead Squat 5-5-5 Notes Work up to a heavy 5 OHS coming out of the Rack. Maintain a controlled tempo on the descent. METCON AMRAP 12:00 3 Strict Chin-Ups 6 SA DB OHS 9...
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Friday 3.4.22
Workout of the Day STRENGTH Shoulder Press 5-5-3-3-1-1 Notes In no more than 9 total sets work up through a heavy 5, 3 and 1 rep on the shoulder press. Try to add weight every work set and not miss any...
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Saturday CrossFit Open 22.2
Workout of the Day CrossFit Open 22.2 In 10:00: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Notes Men’s Rx: 225lbs Women’s Rx: 155lbs Men’s Scaled: 135lbs (may...
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Sunday 3.6.22
Workout of the Day METCON AMRAP 10:00 6 Kipping Pull-ups 8e Single Arm DB Push Presses 10 Wall Ball Shots Rest 5:00 EMOM 10:00 A: Air Bike, Cals B: Midline Movement of your choice (Sit-Ups, Tuck-Ups,...
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Monday 3.7.22
Workout of the Day STRENGTH Bench Press 3 Sets x 6-8 Reps Notes Keeping 1-2 reps in reserve, work up to a heavy 6-8 rep set. See if you can go heavier than the pause variation we did on this 2.23.22...
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Tuesday 3.8.22
Workout of the Day STRENGTH 1 Deadlift + 3 Hang Power Cleans + 2 Front Squats + 1 Push Press Notes Take 15 minutes to work up to a heavy but technically sound submax weight on the complex. METCON AMRAP...
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Wednesday 3.9.22
Workout of the Day SKILL: Kipping Pull-Ups METCON EMOM 10:00 1-5 Kipping Pull-Ups 3-10 Push-Ups 10-15 Air Squats Notes Choose a rep range that will allow you to complete all three movements in under...
View ArticleThursday 3.10.22
Workout of the Day STRENGTH Overhead Squat 5-3-3-1-1 Notes Work up through a heavy 5, 3 and 1 rep range on Overhead Squats. Try to keep your overall volume low and focus on a controlled tempo and as...
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Friday 3.11.22
Workout of the Day STRENGTH Deadlift 5-5-5 Notes Work up to a technically sound heavy 5 on the deadlift. All reps pulled from a dead start. If you’re doing the open… or are still just sore from 22.2 go...
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