Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …
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Tuesday 03.01.22
Warm-Up 2 Rounds: 400m Run 10 Dumbbell Snatches 20 Double-Unders 20 Walking Lunges 400m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-9:59 min: 20-16-12-8 Hang Power Snatch, 75#/55# 100-80-60-40 Double-Unders 10:00-19:59 min: 800m Run 800m Row 20:00-29:59 min: 20-16-12-8 Front Rack Lunges, 75#/55# Burpees Over …
Monday 03.07.22
Warm-Up 3 Rounds: 200m Run 10 Wall Balls, 20#/14# 5 Toes to Bar 5 Dumbbell Press After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ …
Sunday 03.06.22
Warm-Up 800M Run 15 Ring Rows 15 Push-Ups 15 Calorie Row 200M Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Weighted Pull-Ups – Rest 3 minutes EMOMx10 50% of max repetitions of weighted strict pull-ups every minute on the minute for 10 rounds. …
Monday 02.28.22
Warm-Up 5 Rounds: 20m High Knees 20m Butt Kicker 10 Push-Ups 10 Air Squats 200m Run Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 2 sets of 8 repetitions. Stand in the front rack position …
Sunday 02.27.22
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Wall Balls, 14#/12# 10 Air Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar. 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength 1 Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 …
Saturday 03.05.22
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 20 Knee Raises 20 Air Squats Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 sets of 8 repetitions. Stand in the front rack position …
Friday 03.04.22
Warm-Up 2 Rounds: 15 Calorie Row 15 Ring Rows 15 GHD Sit-Ups 15 Hand Release Push-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 2 sets of 8 repetitions. Stand in the front rack position …
Saturday 02.26.22
Warm-Up 3 Rounds of: 500m Row 5 Strict Pull-Ups 10 Russian Swings 15 Sit-Ups 200m Run Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no …
Thursday 03.03.22
Warm-Up 8 Minutes of Movement: 200m Row 10 Dumbbell Deadlifts 10 Dumbbell Push Press 5 Toes-to-Bar Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no …
Friday 02.25.22
Warm-Up 4 rounds: 10 Ring Rows 5 calories on the Bike 10 Lunges 5 calories on the Bike Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOM x 10: 50% of max repetitions of Strict Pull-Ups every minute …
Thursday 02.24.22
Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4 Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …