Wednesday 05.31.23

Warm-Up A) 8 rounds, 20 seconds work/10 seconds rest Calorie on Rower B) EMOMx10 min: Odd: 30 Double-Unders Even: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Calorie Bike – Rest 3 Minutes Then, perform …

Saturday 06.03.23

Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 400m Run Then, 4 Rounds: 8 Push Presses 8 Knee Raises Then, 4 …

Friday 06.02.23

Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 30 Double-Unders B) 3 Rounds: 10 Romanian Deadlifts, with an empty bar 10 Bent-Over Row 5 Down-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for …

Wednesday 05.31.23

Warm-Up A) 8 rounds, 20 seconds work/10 seconds rest Calorie on Rower B) EMOMx10 min: Odd: 30 Double-Unders Even: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Calorie Bike – Rest 3 Minutes Then, perform …

Monday 05.22.23

Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges   Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …

Friday 05.19.23

Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups  200m Run   Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1   A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …

Monday 05.22.23

Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges   Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …

Friday 05.19.23

Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups  200m Run   Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1   A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …

Friday 05.12.23

Warm-Up 3 Rounds: 15 Wall Balls 10 Ring Rows 5 Burpees   Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are …

Friday 05.12.23

Warm-Up 3 Rounds: 15 Wall Balls 10 Ring Rows 5 Burpees   Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are …

Monday 05.08.23

Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats  200m Run 15 Air Squats  30 Jumping jacks Then 2 Rounds: 5 Strict Press empty bar 5 Muscle Snatches from hip 5 Front Squats 5 Muscle Snatches from hip 5 Overhead Squats   Strength 4 sets: 1 Power Snatch 1 Squat Snatch  All sets completed at …

Monday 05.08.23

Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats  200m Run 15 Air Squats  30 Jumping jacks Then 2 Rounds: 5 Strict Press empty bar 5 Muscle Snatches from hip 5 Front Squats 5 Muscle Snatches from hip 5 Overhead Squats   Strength 4 sets: 1 Power Snatch 1 Squat Snatch  All sets completed at …