Wednesday 04.14.21

Warm-Up 3 Rounds: 200m Row 10 Ring Rows 10 Push-Ups 5 Kipping Pull-Ups 5 Close Grip Push-Ups Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps@ RPE5 4 Reps@ RPE6 4 Reps @ RPE7x2 B. 4 Chest to Bar Pull-Ups or Strict Pull-Ups (Weighted) @ RPE5 4 …

Wednesday 04.14.21

Warm-Up 3 Rounds: 200m Row 10 Ring Rows 10 Push-Ups 5 Kipping Pull-Ups 5 Close Grip Push-Ups Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps@ RPE5 4 Reps@ RPE6 4 Reps @ RPE7x2 B. 4 Chest to Bar Pull-Ups or Strict Pull-Ups (Weighted) @ RPE5 4 …

Thursday 04.08.21

Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …

Thursday 04.08.21

Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …

Friday 04.02.21

Warm-Up 7 Minutes of movement: 10 Calorie on the Rows 10 Close Grip Push-Ups 10 Ring Rows 10 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip …

Friday 04.02.21

Warm-Up 7 Minutes of movement: 10 Calorie on the Rows 10 Close Grip Push-Ups 10 Ring Rows 10 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip …

Wednesday 03.24.21

Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …

Friday 03.19.21

Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …

Wednesday 03.24.21

Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …

Friday 03.19.21

Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …

Sunday 02.28.21

Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …

Sunday 02.28.21

Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …