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 …
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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 …
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 @ …
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 …
Wednesday 09.22.21
Warm-Up 5 Rounds 20 High Knees 20 Butt Kickers 10 Walking Lunges 10 Empty bar Push Presses Strength Push Press + Split Jerk (2 + 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 …
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 …
Tuesday 09.21.21
Warm-Up 1 Minute on the Bike Then 3 Rounds 5 Push Ups 10 Ring Rows 15 Sit Ups 20 Squats Strength A1. 1 Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps …
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 …
Tuesday 09.21.21
Warm-Up 1 Minute on the Bike Then 3 Rounds 5 Push Ups 10 Ring Rows 15 Sit Ups 20 Squats Strength A1. 1 Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps …
Monday 09.20.21
Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges Strength 2-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 in the Back Squat for 5 reps with a …
Wednesday 09.22.21
Warm-Up 5 Rounds 20 High Knees 20 Butt Kickers 10 Walking Lunges 10 Empty bar Push Presses Strength Push Press + Split Jerk (2 + 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 …