Saturday 01.13.24

Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE …

Monday 01.01.24

Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …

Saturday 12.30.23

Warm-Up A) 2 Rounds: 10m High Knees 10M Butt Kickers 10M Side Lunges 10M Lunges 10 Push Ups B) 3 Rounds: 3 Strict Pull-Ups 3 Bar Dips 6 V-Ups 6 Calorie Bike Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 …

Tuesday 12.26.23

Warm-Up A) 2 Rounds: 200m Run 20 Step-Ups 5 Burpees B) 2 Rounds: 10 Empty bar Bench Press 20 Singles, with your left foot 20 Singles with your right foot 10 Double-Unders Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …

Sunday 12.17.23

Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Hand Release Push-Ups 10m Bear Crawl 10 Sit-Ups B) 2 Rounds: 10 Empty bar Bench Press 10 GHD Sit-Ups 5 Cal Bike Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% …

Thursday 12.14.23

Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Ball Slams 10M Bear Crawl 10 Ring Rows B) 2 Rounds: 10 Bench Press, with an empty bar 10 GHD Sit-Ups 20 Double-Unders Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then …

Friday 12.01.23

Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …

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 …

Tuesday 11.21.23

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …

Sunday 11.19.23

Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …

Sunday 11.19.23

Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …

Saturday 11.11.23

Warm-Up 8 Minute of Movement 20 Double Unders 4 Hand Release Push-Ups 8 Step-Ups 16 Russian Kettlebell Swings  Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench …