Friday 09.15.23

Warm-Up 3 Rounds: 200m Row 20 Ring Rows 10 Hand Release Push-ups 10 Sit-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×3  Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 sets of 5 repetitions.  In this set, we are using the RPE chart …

Friday 09.08.23

Warm-Up 3 Rounds: 200m Run 15 Air Squats 10 Dumbbell Press Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×2  Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions.  In this set, we are using the RPE chart to regulate …

Friday 09.08.23

Warm-Up 3 Rounds: 200m Run 15 Air Squats 10 Dumbbell Press Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×2  Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions.  In this set, we are using the RPE chart to regulate …

Friday 08.18.23

Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift.  Strength Tip Here we are using the RPE chart to regulate the training intensity. …

Friday 08.18.23

Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift.  Strength Tip Here we are using the RPE chart to regulate the training intensity. …

Friday 08.11.23

Warm-Up 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Press 8 Dumbbell Push Press Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 1 set of 5 repetitions. Stand …

Friday 08.11.23

Warm-Up 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Press 8 Dumbbell Push Press Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 1 set of 5 repetitions. Stand …

Monday 07.31.23

Warm-Up 3 Rounds 10 Step Ups 10 Box Jumps 10 Sit Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7×4  Objective: Build to an RPE of 7 for 6 repetitions in the Push Press for 4 sets of 6 repetitions. Stand in the …

Wednesday 07.26.23

Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3  Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …

Monday 07.31.23

Warm-Up 3 Rounds 10 Step Ups 10 Box Jumps 10 Sit Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7×4  Objective: Build to an RPE of 7 for 6 repetitions in the Push Press for 4 sets of 6 repetitions. Stand in the …

Friday 07.21.23

Warm-Up 3 Rounds: 200m Run 10 Wall Balls, 20#/14# 5 Toes to Bar 5 Dumbbell Press After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ …

Wednesday 07.26.23

Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3  Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …