Monday 03.28.22

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 …

Thursday 03.17.22

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 …

Saturday 03.12.22

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 …

Thursday 03.17.22

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 …

Monday 03.07.22

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 @ …

Saturday 03.12.22

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 03.07.22

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 @ …

Sunday 01.23.22

Warm-Up A) 2 Rounds: 200m Row 200m Run 20 Chest Taps 20 Sit-Ups B) 2 rounds: 1 Minute Row or Bike 30 Double-Unders 10 Dumbbell Presses Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 rounds of: 1 Minute max Calories on the rower or Bike – …

Sunday 01.23.22

Warm-Up A) 2 Rounds: 200m Row 200m Run 20 Chest Taps 20 Sit-Ups B) 2 rounds: 1 Minute Row or Bike 30 Double-Unders 10 Dumbbell Presses Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 rounds of: 1 Minute max Calories on the rower or Bike – …

Wednesday 01.19.22

Warm-Up A) 500m Row Then, 2 rounds: 10 Ring Rows 10 Dumbbell Push Press 10 Sit-Ups B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: Build to an …

Tuesday 01.18.22

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 …

Wednesday 01.19.22

Warm-Up A) 500m Row Then, 2 rounds: 10 Ring Rows 10 Dumbbell Push Press 10 Sit-Ups B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: Build to an …