Tuesday 11.16.21

Warm-Up 7 Minutes of Movement  7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Light 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right   Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …

Monday 11.15.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Sunday 11.14.21

Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …

Saturday 11.13.21

Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDL’s 5 Burpees   Strength Romanian Deadlifts   6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian  Deadlift. No Back offs.    Workout Choose variation …

Sunday 11.21.21

Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2 Minute Rest Then, 5 Rounds 20 …

Friday 11.12.21

Warm-Up 8 Minutes of Movement 1 Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings   Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. …

Friday 11.19.21

Warm-Up 4 Rounds: 12 Step Ups – On A Box 12 Russian Swings 12 Ring Rows 12 Wall Balls   Strength Romanian Deadlifts   6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian  Deadlift. No Back offs.  …

Tuesday 11.16.21

Warm-Up 7 Minutes of Movement  7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Light 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right   Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …

Monday 11.15.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Thursday 11.18.21

Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees   Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang squat Clean.    Workout Choose variation A for a workout with weights …

Wednesday 11.17.21

Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips   Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart to …