Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …
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Sunday 03.24.24
Warm-Up A) 3 rounds: 15m High Knees 15m Butt Kickers 5 Burpees 10 Step-Ups 10 Knee Raises B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 …
Saturday 03.23.24
Warm-Up A) 4 Rounds: 1 Minute Row at RPE 6 30 Second Row at RPE 8 B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE …
Friday 03.22.24
Warm-Up A) 800m Run Then, 4 rounds of: 10 Air Squats 5 Toes-to-Bar 10 Ring Rows B) 3 Rounds: 8 Wall Balls 16 Sit-Ups Workout 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m Run Then 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m …
Thursday 03.21.24
Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …
Wednesday 03.20.24
Warm-Up A) 2 rounds: 400m Run 20m Butt Kicker 20 Russian Swings B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip Objective: build …
Tuesday 03.19.24
Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …
Monday 03.18.24
Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the …
Sunday 03.17.24
Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Power Cleans 10 Dumbbell Deadlifts 10 Walking Lunges B) 3 rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength Tip …
Saturday 03.16.24
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Friday 03.15.24
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …
Thursday 03.14.24
Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …