Warm-Up A) 2 rounds: 200m Run 10m High Knee 10m Butt Kicker 10 Overhead Squats, with a PVC pipe B) 2 rounds: 12 Dumbbell Snatches 6 Strict Pull-Ups 3 Burpee (no push-up) Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip If your technique is not there yet …
Author Archives: admin admin
Wednesday 11.29.23
Warm-Up A) 2 Rounds: 0.5 miles Bike 10 Dumbbell Power Cleans 20 Sit-Ups B) With an empty bar: 5 Hang Power Cleans Below Knee 5 Hang Power Cleans, From mid-shin – Add load and repeat Strength Power Clean 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip Objective: build to a …
Tuesday 11.28.23
Warm-Up A) 2 Rounds: 100m Run 10 Ring Rows 10 Air Squats B) 2 rounds: 12 Russian Swings 12 Dumbbell Press 6 Dumbbell Snatch Workout Thanksgiving In teams of 2 4 rounds: 16 Dumbbell Thrusters, 35#/25# 16 Pull-Ups Then, 4 Rounds: 16 Wall Balls 20#/14# 2 Rope Climbs Then, 4 Rounds: 16 Power Snatches, 75#/55# …
Monday 11.27.23
Warm-Up A) 2 rounds: 200m Run 10m Bear Crawl 10 Push-Ups 10m Bear Crawl 200m Row B) 2 Rounds: 10 Knee Raises 5 Burpees Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions in the …
Sunday 11.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Single-Unders 5 Burpees B) 3 Rounds: 10 Wall Balls 15 Knee Raises 10 Lunges 15 Sit-Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Strength Tip Objective: build to an RPE of 8 for 5 repetitions in …
Saturday 11.25.23
Warm-Up A) 10m High Knees 10m Butt Kickers 10 Ball Slams 30 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 20 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 10 Russian Swings B) 2 rounds: 10 Dumbbell Press 10 Dumbbell Power Clean 5 Toes-to-Bar Strength Deadlift 5 reps @ …
Friday 11.24.23
Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 …
Thursday 11.23.23
Warm-Up A) 2 rounds: 50m Farmers Walk 20 Double-Unders 10 Ring Rows 50m Farmers walk 40 Double-Unders 50m Farmers walk 60 Double-Unders B) 2 rounds: 400m Run at RPE 6 – 2 minutes Rest 400m Run at RPE 9 (Mark time for 400M at RPE9) – 4 minutes rest Workout 10x200m Run With 1:1 Rest …
Wednesday 11.22.23
Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Tuesday 11.21.23
Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Monday 11.20.23
Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 2 rounds : 100m Sprint 1 Minute rest 10 Burpees 1 Minute rest Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …