Tuesday 11.23.21

Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE 6 Then, With an Empty Barbell – 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets were completed at an …

Friday 11.26.21

Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges   Strength 1 Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for …

Thursday 11.25.21

Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups  20 Sit-Ups    Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 8 repetitions for 1 set at an RPE8 …

Sunday 11.21.21

Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2 Minute Rest Then, 5 Rounds 20 …

Friday 11.19.21

Warm-Up 4 Rounds: 12 Step Ups – On A Box 12 Russian Swings 12 Ring Rows 12 Wall Balls   Strength Romanian Deadlifts   6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian  Deadlift. No Back offs.  …

Tuesday 11.16.21

Warm-Up 7 Minutes of Movement  7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Light 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right   Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …

Monday 11.15.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Thursday 11.18.21

Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees   Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang squat Clean.    Workout Choose variation A for a workout with weights …

Wednesday 11.17.21

Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips   Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart to …

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 11.14.21

Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …