Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
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Saturday 06.22.24
Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups 20 Air Squats B) 2 Rounds: 4 Sumo Deadlift High Pull 4 Front Squat, with an empty barbell 4 Push Press, with an empty barbell 200m Run Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength …
Friday 06.21.24
Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …
Thursday 06.20.24
Warm-Up A) 4 Rounds: 10m High Knees 10m Butt Kickers 5 Burpees 100m Run 30 Seconds Rest B) 3 Rounds: 10 Russian Kettlebell Swings 10 Dumbbell Strict Press 10 Step-Ups, on a box Strength Deadlift 8@ RPE 6 8@ RPE 7 8@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for …
Wednesday 06.19.24
Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 1 round: 5 Press 5 Push Press 10 Cal Row Strength Push Press 5 reps @ RPE7 5 reps @ RPE8 x 2 sets 5 reps @ RPE9 x 2 sets Strength Tip Objective: …
Tuesday 06.18.24
Warm-Up A) 1 Round: 2min Row 30 sec Rest 1:30 min Row 30 sec Rest 1 min Row 30 sec Rest 30 sec Row B) 3 Rounds: 3 Pull-Ups 6 Dumbbell Deadlifts 8 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×3 sets Strength Tip …
Monday 06.17.24
Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Sunday 06.16.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …
Saturday 06.15.24
Warm-Up A) 2 Rounds: 30 seconds Bike 15 seconds Rest 30 seconds Row 15 seconds Rest 30 seconds Jump Rope 15 seconds Rest B) 2 Rounds: 15 Good Mornings, with an empty bar 10 Bent Over Rows, with an empty bar 5 Burpees Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ …
Friday 06.14.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: …
Thursday 06.13.24
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with an empty bar 6 Strict Press 3 Hang Squat Cleans 3 Strict Pull-Ups Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength Tip Objective: build to an RPE …
Wednesday 06.12.24
Warm-Up A) 2 Rounds: 12 Calorie Row/ Bike 12 Push-Ups 12 Ring Rows B) 3 Rounds: 16 Russian Swings 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting the movements …