Tuesday 11.09.21

Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar Muscle Snatches 5 Empty bar Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start with an empty …

Monday 11.08.21

Warm-Up 2 Minute Rowing Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups   Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. …

Sunday 10.31.21

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10 Strict Handstand Pushups 2 Rope Climbs 2 Minute Rest AMRAP 8: 20 …

Sunday 10.31.21

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10 Strict Handstand Pushups 2 Rope Climbs 2 Minute Rest AMRAP 8: 20 …

Tuesday 10.19.21

Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups   Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …

Tuesday 10.19.21

Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups   Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …

Friday 10.15.21

Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar   Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. (Compare …

Tuesday 10.12.21

Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls   Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 10.6.21) Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets …

Sunday 10.10.21

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10  Strict Handstand Pushups, 2 Rope Climbs,  2 Minute Rest AMRAP 8  20 …

Sunday 10.10.21

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10  Strict Handstand Pushups, 2 Rope Climbs,  2 Minute Rest AMRAP 8  20 …

Friday 10.15.21

Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar   Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. (Compare …

Tuesday 10.12.21

Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls   Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 10.6.21) Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets …