Warm-Up A) 3 Rounds: 32 Double Unders 16 Russian Swings, 53#/35# 8 Push-Ups 4 Toes-to-Bar Strength 1-Count Pause Deadlift 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the 1-Count Pause Deadlift. In this set, we are using the …
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Thursday 11.09.23
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …
Wednesday 11.15.23
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Tuesday 11.14.23
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Cleans / Even …
Wednesday 11.08.23
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Tuesday 11.07.23
Warm-Up 3 Minute Row at RPE6 Then, 2 Rounds 12 Hand Release Push-Ups 12 Step-Ups 12 Dumbbell Push Presses 12 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Monday 11.06.23
Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Sunday 11.12.23
Warm-Up 3 Rounds: 200m Run 20 Walking Lunges 10 Empty Bar Strict Press 10 Empty Bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front …
Sunday 11.05.23
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Saturday 11.11.23
Warm-Up 8 Minute of Movement 20 Double Unders 4 Hand Release Push-Ups 8 Step-Ups 16 Russian Kettlebell Swings Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench …
Friday 11.10.23
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …