Tuesday 03.14.23

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 …

Sunday 03.05.23

Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups  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 Snatches 2 Squat Snatches  All sets completed at …

Saturday 03.11.23

Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings   Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …

Friday 03.10.23

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 …

Saturday 03.04.23

Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges   Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …

Monday 02.27.23

Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups    Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …

Sunday 03.05.23

Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups  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 Snatches 2 Squat Snatches  All sets completed at …

Saturday 03.04.23

Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges   Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …

Saturday 02.25.23

Warm-Up 800m Run Then, 3 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 Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …

Friday 02.24.23

Warm-Up Every Minute on the Minute for 9 Rounds:  Alternating Stations A, B, and C  Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches    Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …

Thursday 02.23.23

Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  50 Hang Power Snatches, 75#/55# 50 Burpee Box …

Monday 02.27.23

Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups    Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …