Warm-Up 10 Minutes of Movement 200m Run Then, 15 RDL’s – With an Empty Barbell 15 Sit-Ups 15 Snatch Grip Bent Over Row Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 …
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Sunday 08.21.22
Warm-Up 2 Rounds: 80 Singles 40 Doubles 200m Run Then, 3 Rounds – With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE …
Saturday 08.27.22
Warm-Up 2 Rounds: 10 Calorie Bike 200m Run 10 Calorie Bike Then, 10 Dumbbell Push Press 20 Air Squats 10 Dumbbell Push Press 20 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to …
Saturday 08.20.22
Warm-Up 3 Rounds: 50 Singles 25 Double Unders Then, 10 Front Squats – With an Empty Bar 10 Push Presses – With an Empty Bar 5 Thrusters – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 4 Rounds: 400m Run 20 …
Friday 08.26.22
Warm-Up 10 Minutes of Movement 200m Row 10 Walking Lunges 10 Air Squats 200m Run 10 Overhead Squats – With an Empty Bar 20 Knee Raises Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for …
Friday 08.19.22
Warm-Up 2 Rounds: 200m Run 200m Row 10 Dumbbell Strict Press 10 Dumbbell Deadlifts 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: …
Thursday 08.25.22
Warm-Up 5 Rounds: On the Rower :40 RPE 6 :20 RPE 8 Then, 2 Rounds: 10 Dumbbell Push Presses 10 Walking Lunges 10 Strict Presses in a Split Stance – With an Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) …
Thursday 08.18.22
Warm-Up 2 Rounds: 20 Russian Swings 15 Air Squats 10 Hand Release Push-Ups 5 Burpees Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 x 2 Strength Tip Hang Power Clean: You should have the weight in the middle of the foot, and keep …
Wednesday 08.24.22
Warm-Up 5 Rounds: On the Bike :40 RPE 6 :20 RPE 8 Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: Build …
Wednesday 08.17.22
Warm-Up 3 Rounds: 200m Run 10 Strict Press with an Empty Barbell 10 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 …
Tuesday 08.23.22
Warm-Up 400m Run 3 Rounds: Then, With an Empty Bar 3 Muscle Cleans – Above the Knee 3 Strict Press 3 Muscle Cleans – Above the Knee 3 Front Squats Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 3 Reps @ RPE 8 …
Tuesday 08.16.22
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …