Clik here to view.
Thursday 4.21.22
Workout of the Day STRENGTH Bench Press Intermediate+ 95%TM x 1 Reps x 2 Sets 95%TM AMRAP Novice 3 sets x 6 Reps Notes Make sure to take 4+ progressive warm-up sets before hitting your first work set,...
View ArticleClik here to view.
Friday 4.22.22
Workout of the Day STRENGTH Turkish Get-Up 1-1-1-1-1 Notes In no more than 8 total sets, work up to a technically sound single using a DB or Kettlebell. Take your time at each position and focus on...
View ArticleClik here to view.
Saturday 2.23.22
Workout of the Day 3 Rounds for time of: 550m Run 20 Back Squats Notes Your back squat weight be a very challenging single set or 2-3 mini sets. Consider using somewhere around 50% +/- of your 1RM if...
View ArticleClik here to view.
Sunday 4.24.22
Workout of the Day STRENGTH Rack Jerk 1-1-1-1-1 Notes Perform a heavy single jerk coming out of the rack. You can perform a push jerk, split jerk or push press even if you prefer. METCON “Annie”...
View ArticleClik here to view.
Monday 4.25.22
Workout of the Day STRENGTH E2MOM 16:00 2 Hang Power Cleans Notes In 8 total sets work up to a challenging double on the hang power clean. You don’t need to start terribly heavy today, just try to make...
View ArticleClik here to view.
Tuesday 4.26.22
Workout of the Day STRENGTH Shoulder Press Intermediate+ 85%TM x 5 Reps x 2 Sets 85%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Wednesday 4.27.22
Workout of the Day STRENGTH Back Squat Intermediate+ 85%TM x 5 Reps x 2 Sets 85%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Wednesday 4.27.22
Workout of the Day STRENGTH Back Squat Intermediate+ 85%TM x 5 Reps x 2 Sets 85%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Thursday 4.28.22
Workout of the Day STRENGTH Bench Press Intermediate+ 85%TM x 5 Reps x 2 Sets 85%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Friday 4.29.22
Workout of the Day PARTNER METCON 10 Rounds for time: 10 Deadlifts 15 Box Jump Overs 20/15 Cal Row Notes Alternate full rounds with a partner until each person has completed 5 rounds for a sum of 10....
View ArticleClik here to view.
Saturday 4.30.22
Workout of the Day “NANCY” 5 Rounds for time of: Run 400m 15 Overhead Squats Notes Competition loads for this workout at 95/65. If it’s your first time doing this workout, choose a weight you think you...
View ArticleClik here to view.
Sunday 5.1.22
Workout of the Day STRENGTH 5 Rounds for Quality and Load 8-12 DB Arnold Presses 130m Sandbag Carry AHAP 1:30 Ski Erg, Bike Erg, Air Bike, Air Runner or Run 270m Notes For the Press, choose the...
View ArticleClik here to view.
Monday 5.2.22
Workout of the Day For Time: 50 Cal Row 40 Sit-Ups 30 Burpees 20 Kipping Pull-Ups 10 Heavy Wall Ball Shots 45 Cal Row 35 Sit-Ups 25 Burpees 15 Kipping Pull-Ups 5 Heavy Wall Ball Shots 40 Cal Row 30...
View ArticleClik here to view.
Tuesday 5.3.22
Workout of the Day STRENGTH Shoulder Press Intermediate+ 90%TM x 3 Reps x 2 Sets 90%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Wednesday 5.4.22
Workout of the Day STRENGTH Back Squat Intermediate+ 90%TM x 3 Reps x 2 Sets 90%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Thursday 5.5.22 🇲🇽
Workout of the Day STRENGTH Bench Press Intermediate+ 90%TM x 3 Reps x 2 Sets 90%TM AMRAP Novice 4 sets x 4 Reps Notes For both tracks, take 4 progressive warm-up sets prior to your first work set....
View ArticleClik here to view.
Friday 5.6.22
Workout of the Day ASSISTANCE 3 Rounds for Quality: 8 Seated DB Good Mornings :20e Copenhagen Plank :30e Couch Stretch :30 Hollow Hold METCON EMOM 15:00 A: 3 Deadlifts B: 12 Kipping Toes to Bars C:...
View ArticleClik here to view.
Saturday 5.7.22 Hope for Refugees
Workout of the Day HOPE FOR REFUGEES 3 rounds of: Shuttle runs, 8 m Dumbbell snatches Bike for calories Dumbbell box step-ups Strict burpees Notes This workout has the same format as Fight Gone Bad,...
View ArticleClik here to view.
Sunday 5.8.22 Mother’s Day
Workout of the Day STRENGTH Thruster 1-1-1-1-1 Notes Work up to a heavy single thruster taken out of the rack. METCON For Time: Run 1 Mile 50 Thrusters 30 Kipping Pull-Ups Notes This workout is a spin...
View ArticleClik here to view.
Monday 5.9.22
Workout of the Day STRENGTH Power Clean Heavy Single Notes Take about 15 minutes to work up to a heavy but submax single power clean. Prioritize movement quality over weight. METCON Every 3:00 x 5...
View Article