Warm-Up A) 3 Rounds: 15m Butt Kickers 15m High Knees 15m Bear Crawl 200m Run B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off): Box Jump Row Step-Ups Sit-Up Strength Deadlift Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to a heavy 4 …
Author Archives: admin admin
Wednesday 04.23.25
Warm-Up A) 2 Rounds: 200m Row 15 Air squats 10 Lunges B) 3 Rounds: 9 Wall Balls, 20#/14# 15 Knee Raises 21 Double-Unders Strength Front Squat Heavy 8 Then 3 sets x 8 reps at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and …
Tuesday 04.22.25
Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawl B) 1 Round: 10 Sit-Ups 10 Knee Raises 10 Strict Press, with an empty bar 10 Overhead Squats, with an empty bar 10 Sit-Ups 10 Knee Raises Strength EMOMx12 min 2 Power Snatch, from floor Objective: start with between 60-65% of 1RM, if you …
Monday 04.21.25
Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every minute x 4 rounds: 12 Air Squats 6 Wall Balls, 14#/12# 3 Box Jumps, 20” Workout For Time: 400m Run Then, 40-30-20-10: Wall Ball, 20#/14# 80-60-40-20: Double-Unders Then, 400m Run Then, 20-15-10-5: Burpee Box Jump, 24″/20″ Bench Press Then, …
Sunday 04.20.25
Warm-Up A) 12-9-6: Kettlebell Windmills, with a light kettlebell Wall Balls, 10#/8# B) 3 Rounds of: 10 Muscle Cleans, below the knee with an empty bar 10 Power Cleans, below the knee with an empty bar Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength EMOMx12 minutes: 2 Power Cleans, from floor Objective: start with …
Saturday 04.19.25
Warm-Up A) 3 Rounds of each station: 20 seconds on/10 seconds off : Row Single-Unders Russian Kettlebell Swings High Knees B) 2 Rounds: 9 Deadlift, with an empty barbell 18 Sit-Ups Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 reps Objective: build to a heavy 4 rep deadlift. …
Friday 04.18.25
Warm-Up A) 3 Rounds: 150m Row 10 Step-Ups, on a high box 15 Ring Rows B) 2 Rounds: 10 Push Press, with Dumbbells 10 Dumbbell Press 10 Step-Ups Strength 5 rounds: 8 Push Press 8-8-8-8-8 B. 8 Strict Pull-Up 8-8-8-8-8 *Superset A and B then rest 3 minutes Note: you should build to a weight …
Thursday 04.17.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Singles 20 Sit-Ups 40 Plank Hold 20 seconds Rest Strength Front Squat Heavy 8 Then 2×8 at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform …
Wednesday 04.16.25
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength EMOMx12 2 Power Snatch From Floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power …
Tuesday 04.15.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 100m Row 100m Run B) EMOM x 8 minutes: Odd: 5 Air Squats 1 Burpee Even: 10 Sit-Ups 1 Burpee Strength Back Squat Heavy 4 Then 2 sets x 4 reps at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. …
Monday 04.14.25
Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity For Time: 1600m Run 800m Row 40 Calorie Bike 20 Overhead Squats RX: 95#/65# …
Sunday 04.13.25
Warm-Up A) 3 rounds: 30 Single-Unders 200m Run 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 rep. Objective: build to a heavy 4 rep deadlift. Then take 10% …