Monday 11.08.21

Warm-Up 2 Minute Rowing Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups   Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. …

Thursday 11.11.21

Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until you …

Wednesday 11.03.21

Warm-Up 10 Minutes of Movement 1 Minute on the Bike at RPE/10 15 Russian Swings 15 Ring Rows 15 Air Squats   Strength Romanian Deadlifts   6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …

Saturday 11.06.21

Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans – With Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …

Sunday 11.07.21

Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m …

Tuesday 11.02.21

Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders   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 for 3 rounds.  Objective: Build …

Friday 11.05.21

Warm-Up 2 Rounds: 400m Run 400m Row 40 Single Unders 1 Minute Plank 200m Run 200m Row 20 Single Unders 30 Second Plank    Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest …

Monday 11.01.21

Warm-Up 3 Rounds: 10 Wall Balls 10 Dumbbell Snatches – Right 10 Dumbbell Snatches – Left 10 Sit-Ups   Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until you …

Thursday 10.28.21

Warm-Up 10 Minutes of Movement  1 Minute Row 2 Rounds: 3 Strict Pull-Ups 6 Push-Ups 9 Sit-Ups     Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 Minutes 400m Row   Variation …

Friday 10.29.21

Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar   Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 …

Saturday 10.30.21

Warm-Up 2 Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees   Strength Romanian Deadlifts   6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions …

Sunday 10.31.21

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10 Strict Handstand Pushups 2 Rope Climbs 2 Minute Rest AMRAP 8: 20 …