Warm-Up 3 Rounds 200m Run 10 Walking Lunges 10 Empty Bar Strict Press 5 Calorie Bike Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. In this set, we are using the RPE chart to …
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Sunday 10.03.21
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Thursday 09.30.21
Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Friday 10.01.21
Warm-Up 3 Rounds 200m run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press 10 Hang Power Snatches above the knee Strength Build to a heavy 3 Hang Power Snatch (a 3@ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for 3 Rounds. (Compare …
Wednesday 09.29.21
Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets. Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks. In this …
Tuesday 09.28.21
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …
Monday 09.27.21
Warm-Up 3 Rounds 40 Singles 10 Calorie Bike 20 Doubles 8 Calorie Bike 12 Push Ups 12 Ring Rows Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ …
Thursday 09.30.21
Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Sunday 09.26.21
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …
Saturday 09.25.21
Warm-Up 2 Rounds 8 Calorie Bike 8 Ring Rows 8 Wall Balls 8 Hang Power Cleans with a barbell Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. (Compare to …
Wednesday 09.29.21
Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets. Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks. In this …
Friday 09.24.21
Warm-Up 2 Rounds 200m Run 200m Row 10 Russian Swings 10 RDLs with an empty bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …