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 (Compare …
Tag Archives: butt-kickers
Sunday 07.06.25
Warm-Up 8 Minutes of Movement: 30 Jumping Jacks 30 High Knees 30 Butt Kickers 14 Lunges 14 Ring Rows 7 Air Squats 7 Strict Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every …
Wednesday 07.02.25
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 RPE8 (Compare to 6.21.21) Objective: Start …
Monday 06.30.25
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Ball Slams 10 Ring Rows Workout With a Partner complete the following: 800m Run 12 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 400M Run 6 Rounds: 5 Power Cleans, 135#/95# …
Friday 06.20.25
Warm-Up A) 4 Rounds: 10m High Knees 10m Butt Kickers 5 Burpees 100m Run 30 Seconds Rest B) 3 Rounds: 10 Russian Kettlebell Swings 10 Dumbbell Strict Press 10 Step-Ups, on a box Strength Deadlift 8@ RPE 6 8@ RPE 7 8@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for …
Monday 06.16.25
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …
Saturday 06.14.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: …
Friday 06.13.25
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with an empty bar 6 Strict Press 3 Hang Squat Cleans 3 Strict Pull-Ups Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength Tip Objective: build to an RPE …
Friday 06.06.25
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Thursday 06.05.25
Warm-Up A) 2 rounds: 200m Row 20m High Knee 20m Butt Kicker 20 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest 40 seconds Cal on Bike 20 seconds Rest Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets …
Wednesday 04.30.25
Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 20 Double-Unders 15 Ring Rows 10 Step-Ups, on a “high” box Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 x 2 Objective: build to an RPE of 8 for 2 sets …
Saturday 04.26.25
Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, at mid shin 10-10-10 reps of: Russian Swings Strength EMOMx12 minutes 2 Power Cleans, from floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should …