Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press with an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets …
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Saturday 04.22.23
Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …
Monday Friday 04.28.23
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have …
Friday 04.21.23
Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Thursday 04.27.23
Warm-Up 2 Round: 200m Run 20 Singles 20 Double Unders 10 Hand Release Push-ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute …
Thursday 04.20.23
Warm-Up 3 Rounds: 200m Run 10 Walking Lunges 10 Empty Bar Strict Press 5 Calorie Bike Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. In this set, we are using the RPE chart to …
Wednesday 04.26.23
Warm-Up 10 Minutes of Movement 100m Row 200m Run 3 Deadlifts – With an Empty Bar 6 Hang Power Cleans – With an Empty Bar 9 Strict Press – With an Empty Bar 18 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute …
Tuesday 04.25.23
Warm-Up 1 Round: 40 Singles 40 Mountain Climbers 20 Double Unders 20 Russian Swings 10 Sumo Stance Good Morning 10 Sumo RDL’s Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Wednesday 04.19.23
Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Monday 04.24.23
Warm-Up 3 Rounds: 200m Run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press 10 Hang Power Snatches – Above the Knee Strength Build to a Heavy 3 Hang Power Snatch (A 3 @ RPE8 in the Hang Power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for …
Tuesday 04.18.23
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Sunday 04.23.23
Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press with an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets …