Warm-Up 7 Minutes of Movement 30 Singles 15 Doubles 30-second Squat Hold 15 Air Squats 3 Muscle Snatches 3 Overhead Squats Strength Squat Snatch 1 @ RPE 5 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the Squat snatch …
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Tuesday 11.01.22
Warm-Up Every 2 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 6 Burpees Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a …
Monday 10.31.22
Warm-Up 3 Rounds: 200m Run 200m Row 15 Russian Swings 15 Knee Raises Strength 1 Count Pause Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count right below the knee. After you pause, complete the full movement with the …
Tuesday 10.25.22
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Monday 10.24.22
Warm-Up 3 Rounds: 200m Run 10 Air Squats 5 Wall Balls 10 Russian Swings 5 American Swings Strength Back Squats 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE of 9 for 3 repetitions …
Sunday 10.30.22
Warm-Up 2 rounds: 400m Run 10 Russian Swings 10 Walking Lunges 10 Dumbbell Strict Press 10 Dumbbell Push Press Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 …
Saturday 10.29.22
Warm-Up 8 minutes for quality: 20 Jumping Jacks 20 Air Squats 20 Jumping Jacks 20 Reverse Lunges 20 Sit-Ups Strength 1 Count Pause Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count in the bottom. You should not …
Sunday 10.23.22
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …
Friday 10.28.22
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Saturday 10.22.22
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Thursday 10.27.22
Warm-Up 1 Round: 3-minute Row at RPE6 Then, 10 Dumbbell Deadlifts 5 Burpees 10 Dumbbell Power Cleans 5 Burpees 10 RDLs – with an empty bar Strength Deadlift 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build …
Friday 10.21.22
Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …