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Saturday 7.8.22
Workout of the Day STRENGTH Clean Notes: Work up to a heavy single in about 3-5 attempts. METCON For Time: 6-9-12-9-6 reps of: Lateral Burpee Over Bar Front Squat, 185/130 lbs Chest-to-bar Pull-up...
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Sunday 7.10.22
Workout of the Day STRENGTH A1) Single Leg Barbell Romanian Deadlift 3 x 6-8 ea side @ 2011 Notes: “Head to heel, strong as steel!” This exercise will challenge your coordination and balance. If you...
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Monday 7.11.22
Workout of the Day STRENGTH Front Squat 3×8 @ 21×1 Notes @ Same load as last week METCON AMRAP 5:00 Bike for calories REST 3 MIN AMRAP 5:00 10 Wall Ball Shots 15 sec chin over bar hold (pronated or...
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Tuesday 7.12.22
Workout of the Day STRENGTH Snatch 1-1-1 Notes Take about 3 attempts at a technically sound single for the day, though this isn’t intended to be a “max out” lift. Use what you’ve practiced in the last...
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Wednesday 7.13.22
Workout of the Day STRENGTH A1) Paused Deadlift 3 x 5 Notes: Heavier than last week, provided you were in good form and maintaining the pause. Pause for 1 full second with the plates JUST 1″ off the...
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Thursday 7.14.22
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 7.15.22
Workout of the Day METCON E2MOM X 10 min (5 sets): Power Clean + Split Jerk, into max reps calorie row until 1:00 mark Notes: Work at a relatively heavy weight today that you’re confident you can move...
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Saturday 7.16.22
Workout of the Day PARTNER METCON AMRAP 20:00 5 Power Snatches 5 TTB 5 Thrusters 5 Lateral Burpees over the bar Notes: Partners will alternate full rounds of the work. Choose a light-medium load on the...
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Sunday 7.17.22
Workout of the Day AMRAP 8 MIN 200m run 65m single arm farmer carry, ea side (32kg/24kg) -REST 4 MIN- AMRAP 8 MIN 8 box jump, step down (30/24″) 16 russian KB swings 16 sit ups -REST 4 MIN- AMRAP 8 MIN...
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Monday 7.18.22
Workout of the Day AMRAP 20:00 8 Strict Handstand Push-ups 6 CTB Kipping Pull-Ups 4 power cleans Notes This should feel like a strength biased metcon. Where you can keep moving, but the loads and...
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Tuesday 7.18.22
Workout of the Day ASSISTANCE 3 Progressive sets of: 8-10 Pendlay Rows 10-15 Seated Lateral Raises :30e Single Arm Static Kettlebell Hold 10-15e Single Leg Touchdown Squats Notes Work up through three...
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Wednesday 7.20.22
Workout of the Day STRENGTH Bench Press E3MOM x21:00 1 Rep Notes Work up to a heavy but submaximal single through the 7 work sets. You heaviest reps today should still keep 1-2 reps in reserve. Aim to...
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Thursday 7.21.22
Workout of the Day METCON AMRAP 12:00 5 Deadlifts 10 Weighted Box Step-ups Notes Aim to get 8-10+ rounds and perform both movements unbroken the whole workout. WBSU: Use a box height that puts your hip...
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Friday 7.22.22
Workout of the Day STRENGTH A: Banded Pull-Ups 15-15-15 B: Floater Option 1. 15 DB Deadlifts 2. 15 DB Thrusters 3. 1:00 Farmer’s Carry Notes A: Perform 15 unbroken strict pull-ups using a band for...
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Saturday 7.23.22
Workout of the Day METCON 3 rounds for time of: 400m run 15 Sumo Deadlift High Pulls 15 Thrusters Notes This workout should take around 12-15 minutes give or take. Keep your foot on the gas pedal today...
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Sunday 7.24.22
Workout of the Day STRENGTH Bench Press 3×15-20 Notes In no more than 6 total sets, work up to a heavy three sets that fall in the 15-20 range. If you hit 20 reps, add weight each set. METCON On a...
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Monday 7.25.22
Workout of the Day STRENGTH Shoulder Press 3-3-3-3-3 Notes Work up to a heavy triple on the Shoulder Press. Only go as heavy as you can control a good midline and lockout on. METCON For Time: 42 Total...
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Tuesday 7.26.22
Workout of the Day STRENGTH E3MOM 21:00 3 Touch and Go Deadlifts Notes Work up through seven progressive sets of Deadlifts performing one set every 3:00. Only go as heavy as you can maintain good...
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Wednesday 7.27.22
Workout of the Day STRENGTH Bench Press E3MOM x18:00 3 Reps Notes Work up to a heavy but submaximal triple through the 6 work sets. You heaviest reps today should still keep 1-2 reps in reserve....
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Thursday 7.28.22
Workout of the Day For Time: Run 800m 30 Kipping Pull-Ups 30 Front Squats Run 550m 20 Kipping Pull-Ups 20 Front Squats Run 400m 10 Kipping Pull-ups 10 Front Squats Notes FSQ: These should be light...
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