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Sunday 6.19.22
Workout of the Day ASSISTANCE 3 Sets for Quality: 6-8 ea side single leg DB RDL with foot on wall @ 3 sec down 30 sec weighted forearm plank 100′ ea side: contralateral carry Notes: For the carry, use...
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Monday 6.20.22
Workout of the Day STRENGTH Pause Front Squat: 3×8 @ 21×1 Notes @ Same load as week 1! Keep that pause! METCON For Time: 30 Squat Cleans After every 5 reps, complete 1-3 strict pull-ups. Notes: Cleans...
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Tuesday 6.21.22
Workout of the Day ASSISTANCE EMOM 9:00 A. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111 B. 20 plate hops as fast as possible + 10 sec hanging knee tuck hold C. 130m run STRENGTH Segment Snatch...
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Wednesday 6.22.22
Workout of the Day STRENGTH A1) Romanian Deadlift 3 x 10-12 @ 3011 rest 45-60 sec Notes: Same load as prior 2 weeks. Regular or hook grip. No switch! Hold. The. Tempo. A2) Alternating Dumbbell Bench...
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Thursday 6.23.22
Workout of the Day ACCESSORY 3 rounds for quality: 20 sec each side: half kneel pallof hold 10 each side: side plank raises 100′ each side: single arm farmer carry, heavy STRENGTH A1: Rear Foot...
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Friday 6.24.22
Workout of the Day STRENGTH E2MOM 16:00 1 Clean Pull + 1 Hang Power Clean Notes: Start light and build as appropriate across the 8 sets. Priority is on power, speed, coordination, and accuracy!...
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Saturday 6.25.22
Workout of the Day “STONEWALL” AMRAP 15 Minutes: 6 Squat Cleans 135 (Marsha) / 95 (Sylvia) 28 Double Unders 6 Shoulder-to-Overheads 135 / 95 9 Burpees Notes: The two suggested loading options are named...
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Sunday 6.26.22
Workout of the Day STRENGTH: A1) Sandbag Bear Hug Carry 3 x 200 feet Notes: Go heavy! A2) Single leg box hamstring curl 3 x 6-8 ea side @ 30X1 tempo Notes: Use an 18-20″ bench or box A3) L-Sit Hold 3 x...
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Monday 6.27.22
Workout of the Day STRENGTH Pause Front Squat: 3×4 @ 21×1 tempo Notes: Based on how the first 3 weeks of the cycle went, reset today at a slightly heavier load than you’ve been working with so far....
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Tuesday 6.28.22
Workout of the Day ASSISTANCE 3-4 Rounds for Quality: 4 seated tall box jumps 8 alternating hanging around the world (tuck) 20 sec arch hold 4 overhead squat @ 3111 STRENGTH 1 Snatch Pull + 1...
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Wednesday 6.29.22
Workout of the Day STRENGTH A1: Pause Deadlift 3 x 5 Notes Pause for 1 second at 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor. These are dead...
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Thursday 6.30.22
Workout of the Day STRENGTH A1) Goblet Box Step Down 4 x 4-6 ea side @ 3011 Notes: -Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the...
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Friday 7.1.22
Workout of the Day STRENGTH E2MOM X 16 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk Notes Keep your movement sharp and your technique consistent! ASSISTANCE A1)Dumbbell Z Press 3-4 x 8-10 rest...
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Saturday 6.2.22
Workout of the Day JACINTOSTORM For Time: 83 Double Unders 83 Squats 83 Push-Ups 83 Pull-ups or 50 Ring Rows 83 Wall Ball Shots, 20/14 83 Kettlebell Swings 1.5p/1p 83 Deadlifts 95/65 83 Double Unders...
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Sunday 6.4.22
Workout of the Day STRENGTH 3-4 Sets for quality and load: A1: 5-7 single arm suitcase deadlift + 50′ single arm farmer carry, each side A2: 20 sec ea: copenhagen plank or knee variation A3: 5 ea side...
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Monday 7.4.22
Workout of the Day STRENGTH Front Squat: 3×6 @ 21×1 Notes: Same load as last week! Fight for that pause. SKILL Bar Muscle Up Notes: Here are some ideas of how to work today, from most advanced to most...
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Tuesday 7.5.22
Workout of the Day ASSISTANCE EMOM 9:00 A. 10 alternating hanging knee raise, pause :02 each B. 3 snapdown to vertical jump + 20 alt med ball toe touches (fast feet!) C. 3 Overhead Squat + 3 Sotts...
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Wednesday 6.6.22
Workout of the Day STRENGTH A1) Paused Deadlift 3 x 5 Notes: Heavier than last week! Pause for 1 second with the plates JUST 1″ off the floor. Continue to standing and then use a controlled tempo to...
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Thursday 7.7.22
Workout of the Day STRENGTH A1) Goblet Box Step Down 4 x 6-8 ea side @ 3011 Notes: -Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the...
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Friday 7.8.22
Workout of the Day STRENGTH Push Jerk + Split Jerk Notes: Accumulate 6-10 sets on the complex. Barbells will come out of the rack today. STRENGTH/ASSISTANCE 3-4 sets: 6 DB z press, rest 10 sec 12...
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