Monday 11.27.23

Warm-Up A) 2 rounds: 200m Run 10m Bear Crawl 10 Push-Ups 10m Bear Crawl 200m Row B) 2 Rounds: 10 Knee Raises 5 Burpees Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions in the …

Saturday 07.22.23

Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …

Saturday 07.22.23

Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …

Monday 07.10.23

Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4  Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2  Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …

Monday 07.10.23

Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4  Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2  Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …

Tuesday 07.04.23

Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …

Tuesday 07.04.23

Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …

Tuesday 03.08.22

Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …

Tuesday 03.08.22

Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …

Thursday 02.24.22

Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4  Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2  Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …

Friday 02.18.22

Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …

Thursday 02.24.22

Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4  Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2  Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …