Wednesday 08.21.24

Warm-Up A) 8 min AMRAP: 500m Row Then, as many rounds in remaining time: 3 Pull-Ups 6 Push-Ups 9 Sit-Ups 12 Double-Unders B) 3 Rounds with an empty bar: 10 Bench Press 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …

Tuesday 08.13.24

Warm-Up A) 4 Rounds: 14 Ball Slams, 20lb/10lb 7 Push-Ups 30 seconds Plank Hold (right side) 30 seconds Plank Hold (left side) Rest 45 seconds B)3 Rounds: 10 Bench presses, with an empty bar 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: To find a weight that is moderately challenging to …

Sunday 08.04.24

Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty bar: 10 Bench Presses 10 Step-Ups, on a 20inch box 30 seconds Plank Hold, in push up position Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …

Friday 07.12.24

Warm-Up A) 3 Rounds: 10 Calorie Row 5 Burpees 5 Ball Slams B) 3 Rounds: 8 Windmills, R 8 WIndmills, L 4 Push-Ups Strength 1 Power Clean + 1 Push Press + 1 Split Jerk 1 set @RPE6 1 set @ RPE7 2 sets @ RPE8 Strength Tip Objective: build to an RPE of 8 …

Sunday 05.12.24

Warm-Up A) Every 4 Minutes x 2: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 3 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill 16 Double-Unders Workout Capacity “3 Dragons” 3 Rounds: 200m Run 10 Bench Press, 115#/75# 10 One-Legged Squats …

Saturday 04.27.24

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …

Monday 04.22.24

Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2  Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions.  In this set, we are using the RPE chart …

Wednesday 04.17.24

Warm-Up A) Primer: 3 x 2 Min Rounds: 200m Run 4 Burpee B) Tempo Work x4 Rounds: 1:0:3 (1 second up, 0 sec hold, 3 seconds down) 3 Strict Pull-Ups Rest 15 seconds 3 Strict Dumbbell Press 25lb/15lb Strength Bench Press A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 …

Wednesday 04.10.24

Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …

Thursday 02.29.24

Warm-Up A) 3 Rounds: 200m Row 200m Run 10 Dumbbell Snatches B) 2 Round with an empty bar: 6 Snatch Grip Romanian Deadlifts 6 Muscle Snatches, from the hip 6 Power Snatches, from the hip Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 Strength …

Wednesday 02.07.24

Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the …

Friday 02.02.24

Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …