December 4, 2022

Mike Viall

Monday, December 5, 2022

December 4, 2022

Mike Viall

Squat Clean & Jerk
Work up to 85+% of your 1 rep max.
Go heavy but don't attempt a new PR rep.
8 sets of 1

Metcon
For time
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
* 25 Double Under's before each set of Squat cleans

December 2, 2022

Mike Viall

Saturday, December 3, 2022

December 2, 2022

Mike Viall

Partner WOD
100 Kettlebell Swings
150 Bike Cals
10 Empty Sled Pushes
(Down/Back the length of Turf equals 1)
150 "T" Hand Release Push Ups
100 Kettlebell Swings
10 Empty Sled Pushes

December 1, 2022

Mike Viall

Friday, December 2, 2022

December 1, 2022

Mike Viall

Snatch
Work up to 80+% of your 1 rep max.
Then complete 6 sets of 1.
Add 5-10lb from last week's weight.
Same weight across all sets.

Metcon
For time
50 Cal Row
40 Wallball Shots
30 Power Cleans (135/95)
20 Wallballs
10 Power Cleans

November 30, 2022

Mike Viall

Thursday, December 1, 2022

November 30, 2022

Mike Viall

Partner Cardio
Amrap for 16 minutes
50 Double Unders - Each, at the same time
10 Synchronized Burpees
1000m Row

Partner Cardio
Amrap for 16 minutes
50 Air Squats - Each at the same time
10 Synchronized DB Push Press (35/25,Rx+50/35)
1000m Ski

November 29, 2022

Mike Viall

Wednesday, November 30, 2022

November 29, 2022

Mike Viall

Back Squat
Work up to 85+% of your 1 rep max.
Then complete 8 sets of 1.
Use the same weight across all sets.

Metcon
5 rounds for time
15/12 Bike Cals
5 Deadlifts (225/155, Rx+275/185)
10 Pull Ups (Rx+Chest to Bar)

November 28, 2022

Mike Viall

Tuesday, November 29, 2022

November 28, 2022

Mike Viall

Bench Press
Work up to 80+-% of your 1 rep max.
Then complete 8 sets of 1.
Add 10-15lbs to last week's week.
Use the same weight for all sets.

Metcon
For total Reps
4 minute Row for Cals
4 minutes of Burpees
4 minutes of Wallball shots (20/14)
4 minute Ski for Cals

November 27, 2022

Mike Viall

Monday, November 28, 2022

November 27, 2022

Mike Viall

Squat Clean & JerkWork up to 85+% of your 1 rep max. Then complete 6 sets of 1 at that weight.Same weight across all sets.

Metcon7 rounds for time 21 Double Unders 7 Thrusters (95/65)5 TTB (Rx+10 )

November 24, 2022

Mike Viall

Friday, November 25, 2022

November 24, 2022

Mike Viall

Snatch Pull
Complete 2 sets of 3 Snatch Pulls at 115% of your 1 rep max
Same weight for both sets.

Snatch
Work up to 80% of your 1 rep max.
Complete 8 sets of 1 @ 80+%
Add 5-10lbs from last weeks weight.
Same weight across all sets.

Metcon
For Time
Buy In 500m Row
Then complete 7 rounds of
9 Box Jumps (24/20,Rx+30/24)
6 Push Jerks (135/85, Rx+ HSPU)
6 Chest to Bar Pull ups (Rx+3 BMU)

November 23, 2022

Mike Viall

Thursday, November 24, 2022

November 23, 2022

Mike Viall

HAPPY THANKSGIVING

Partner WOD
AMRAP for 15 minutes
11 Partner Sled Push
(Down/Back width of the turf equals 1)
24 Ground to Overhead (95/65 Rx+135/85)
22 Burpees over Partner

Then right into

5k Row with your Partner for time
Switch every 250m

November 22, 2022

Mike Viall

Wednesday, November 23, 2022

November 22, 2022

Mike Viall

Back Squat
Work up to 80% of your 1 rep max.
Complete 8 sets of 1 @ 80+%
Add 10lb from last weeks weight.
Same weight across all sets.

Metcon
Amrap for 12 minutes
6 Hang Snatch (75/55, Rx+95/65)
9 Air Squats
12/9 Bike Cals
Rest 1 minute between rounds

Workout of the Day