Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …
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Wednesday 10.04.23
Warm-Up 4 Rounds: 5 Burpees 5 Muscle Snatches with an Empty Bar. 5 Overhead Squats with an Empty Bar. 5 Strict Pull-ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: [0:00-9:00] 30 Burpees 20 Power Snatches, 95#/65# 10 Overhead Squats 5 Ring Muscle-Ups [9:00-18:00] 1 Mile- …
Tuesday 10.03.23
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 10 Deadlifts with an Empty Bar. Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions. In this set, we …
Monday 10.02.23
Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups 20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups [Rest 3 Minutes] EMOMx10 50% of Max Repetitions of Strict Pull-Ups Every Minute on …
Sunday 10.01.23
Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Calorie Row 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training …
Saturday 09.30.23
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions. In this set, we are using …
Friday 09.29.23
Warm-Up 2 Rounds: 200m Run 10 Walking Lunges 5 Burpees 10 Air Squats 20 Ring Rows Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The …
Thursday 09.28.23
Warm-Up 4 Rounds: 100m Run 5 Hand Release Push-Ups 10 Step-ups 10 Sit-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 1 set of 5 repetitions. In this set, we are …
Wednesday 09.27.23
Warm-Up 2 Rounds: 200m Run 7 Ring Rows 7 Air Squats 200m Run 7 Pull-Ups 7 Empty Bar Thrusters Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: “Daniel” For Time: 50 Pull-ups 400M Run 21 Thrusters, 95#/65# 800M Run 21 Thrusters, 95#/65# 400M Run 50 Pull-Ups …
Tuesday 09.26.23
Warm-Up 2 Rounds: 16 Calorie Row 16 Sit-Ups 8 Dumbbell Deadlifts 8 Walking Lunges Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions. In this set, we are using the RPE chart to …
Monday 09.25.23
Warm-Up 8 Minutes of Movement 20 Jumping Jacks 5 Burpees 20 Air Squats 5 Burpees 20 Seconds on the Rower at RPE8 Strength 1 Clean High Pull + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Sunday 09.24.23
Warm-Up 7 Minutes of Movement 250m Row 8 Dumbbell Snatches (Right) 8 Dumbbell Push Press (Right) 8 Dumbbell Snatches (Left) 8 Dumbbell Push Press (Left) Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 sets of …