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: …
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Friday 06.13.25
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 …
Thursday 06.12.25
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 …
Wednesday 06.11.25
Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead Squats, with a PVC Pipe B) Every 3 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets …
Tuesday 06.10.25
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Monday 06.09.25
Warm-Up A) 3 Rounds of: 1min Row 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Dumbbell Snatches 12 Knee Raises 12 Lunges Workout “Sometimes we do it alone, sometimes we do it together” For Time: Alternating complete 12 Rounds: 12 Wall Balls, 20#/14# 12 Cal Row (6 Rounds each athlete) 6 …
Sunday 06.08.25
Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
Saturday 06.07.25
Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Overhead Squats Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength Snatch 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 x 2 sets Strength Tip Objective: …
Friday 06.06.25
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Thursday 06.05.25
Warm-Up A) 2 rounds: 200m Row 20m High Knee 20m Butt Kicker 20 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest 40 seconds Cal on Bike 20 seconds Rest Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets …
Wednesday 06.04.25
Warm-Up A) 3 Rounds: 100m Run 10 Single-Unders 10 Ball Slams B) 3 Rounds: 10 Strict Press, with an empty bar 10 Russian Swings 10 Calorie Bike Strength Push Press 5 @ RPE 7 5 @ RPE 8 5 @ RPE 9x2sets Strength Tip Objective: build to an RPE of 9 then perform the same …
Tuesday 06.03.25
Warm-Up A) 4 Rounds: 5 Calorie Row 10 Air Squats 10 Sit-Ups B) Every Minute On the Minute x 2 rounds: 4 Front Squats, with an empty barbell 4 Push Press, with an empty barbell 4 Hang Clean, with an empty barbell Sit-Ups in the remaining amount of time Strength Clean 2 @ RPE 6 …