Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …
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Thursday 02.17.22
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Friday 02.11.22
Warm-Up 2 Rounds for quality: 30 Jumping Jacks 30 Butt Kickers 30 High Knees 10 Walking Lunges 10 Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Thursday 02.10.22
Warm-Up 8 Minutes for quality: 20 Double-Unders 20 Chest Taps 10 Hand Release Push-Ups 10 Sit-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Wednesday 02.16.22
Warm-Up 4 Rounds: 200m Run 10 Air Squats 5 Hand Release Push-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Tuesday 02.15.22
Warm-Up 5 minutes for quality: 5 Calorie Bike 10 Air Squats 5 Burpees 10 Dumbbell Power Cleans Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every Minute On The Minute x 30: Minute 1 15/12 Calorie Bike Minute 2 25 Air Squats Minute 3 15 Burpees Minute …
Wednesday 02.09.22
Warm-Up 3 Rounds for quality: 200m Run 10 Air Squats 10 Lunges 200m Row After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Cleans + 2 Cleans 1 Set @ RPE 7 3 …
Monday 02.14.22
Warm-Up 1 Round 400M Run Then complete 3 rounds 10 Wall Balls, 20#/14# 5 Burpees 5 Box Jumps, 24”/20” Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Tuesday 02.08.22
Warm-Up 4 Rounds: 200m Run 4 Down-Ups 8 Wall Balls 20#/14# 12 Dumbbell Snatches, 35#/25# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 2 Minutes for 5 rounds: 5 Power Snatches, 75#/55# 5 Thrusters, 75#/55# 10 Burpees Over the Bar Then, every 2 minutes for …
Sunday 02.13.22
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …
Monday 02.07.22
Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Broad Jumps 5 Strict Pull-Ups Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 2 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 …
Saturday 02.12.22
Warm-Up 3 Rounds: 30 High Knees 30 Butt Kickers 200m Run Workout Every 3 Minutes for 8 Rounds: 400m Run Every 2 Minutes for 8 Rounds: 200m Run Every 1 Minute for 8 rounds 100m Run Workout Tip The goal is to make sure to have rest for each section. Increase the time domain as …