Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …
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Friday 04.26.24
Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, at mid shin 10-10-10 reps of: Russian Swings Strength EMOMx12 minutes 2 Power Cleans, from floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should …
Thursday 04.25.24
Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8 Ball Slams 8 Step-Ups B) 2 Rounds: 12 Ring Rows 12 Push-Ups 24 Sit-Ups Strength Back Squat Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to …
Wednesday 04.24.24
Warm-Up 1 Round: 3-minute Row at RPE6 Then, 10 Dumbbell Deadlifts 5 Burpees 10 Dumbbell Power Cleans 5 Burpees 10 RDLs – with an empty bar Strength Deadlift 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build …
Tuesday 04.23.24
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Monday 04.22.24
Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Sunday 04.21.24
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 5k Row for Time – Rest 5 Minutes Pick One Variation for a Test. 5 Minute Max Repetitions: Bar Muscle-Up Chest to Bar Pull-Up Strict Pull-Ups …
Saturday 04.20.24
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …
Friday 04.19.24
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Thursday 04.18.24
Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push Press, with Dumbbells 10 Dumbbell Press 10 Step-Ups Strength 5 rounds: 8 Push Press 8-8-8-8-8 B. 8 Strict Pull-Up 8-8-8-8-8 *Superset A and B then rest 3 minutes Note: you should build to a weight …
Wednesday 04.17.24
Warm-Up A) Primer: 3 x 2 Min Rounds: 200m Run 4 Burpee B) Tempo Work x4 Rounds: 1:0:3 (1 second up, 0 sec hold, 3 seconds down) 3 Strict Pull-Ups Rest 15 seconds 3 Strict Dumbbell Press 25lb/15lb Strength Bench Press A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 …
Tuesday 04.16.24
Warm-Up A) 5:00 running clock: 40yd Run 7 Wall Ball 20lb/14lb 7 Sit-Up – 20 sec rest B) For completion: 50 Air Squats *Every time you break, 4 Burpees Strength Back Squat A) 1 set x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session) B) 1 set x 4 reps …