Wednesday 02.05.25

Warm-Up A) EMOMx10: Odd: 30 seconds of Double-Unders Even: 40 seconds Plank B) 1 min Bike @ RPE7 Then, 3 rounds: 12 Kettlebell Swings 12 High Box Step-Ups 12 Ring Rows Workout Compare to 1/22 A. 10 minutes Bike (for calories) at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of calories …

Monday 01.27.25

Warm-Up A) 4 Rounds: 20 seconds Bike at RPE 9 10 seconds Rest B) 4 Rounds: 8 Kettlebell Deadlifts 8 Windmills 4 Burpees Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE 7×2 rounds A. Pulling Variation Strict Weighted Pull-Ups Strict Pull-ups or Ring …

Friday 01.24.25

Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …

Wednesday 01.22.25

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Calorie Bike 10 Strict Pull-Ups B) 15-12-9: GHD Sit-Ups Air Squats Push-Ups Workout A. 10 Minute Calories on an assault bike at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of Bike calories from Workout A. Minute 2: 20 Seconds of Muscle-Ups RX+: Muscle …

Saturday 01.18.25

Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …

Tuesday 01.14.25

Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …

Wednesday 01.08.25

Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …

Sunday 12.22.24

Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches  Strength 1-Count Pause Deadlift  6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …

Friday 12.13.24

Warm-Up 10 Minutes of Movement 200m Run 10 Walking Lunges 15 Ring Rows 20 Air Squats Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Chest-To-Bar Pull-ups Front Rack Lunges, 95#/65# Then, 800m  Run Then, 20-18-16-14-12-10 Hand Release Push-Ups Front Rack Lunges, 95#/65# Then, …

Wednesday 12.11.24

Warm-Up  [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …

Sunday 11.24.24

Warm-Up 3 Rounds: 1 Minute Row at RPE 6 Then, 12 Ring Rows 12 Air Squats 6 Broad Jumps Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 3 sets of …

Tuesday 11.19.24

Warm-Up 3 Rounds: 10 Down-Ups 20 Mountain Climbers 10 Air Squats 20 Sit-Ups Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions.  In this set, we …