Wednesday 03.13.24

Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …

Thursday 03.07.24

Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 GHD Sit-Ups 10 Back Extensions Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power …

Monday 03.04.24

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Dumbbell Press 20M Bear Crawl 5 Box Jumps B) 3 rounds: 30 Single-Unders 15 Double-Unders 15 Wall Balls Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …

Saturday 03.02.24

Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of …

Monday 02.26.24

Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 Sit-Ups Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 High Hang Power Clean + 1 Low Hang Power Clean + …

Wednesday 02.21.24

Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more …

Sunday 02.04.24

Warm-Up A) 400m Run Then, 2 rounds: 10m Butt Kickers 10 Knee Raises 10M High Knees 10 Sit-Ups Then, 400m Run B) 3 Rounds with an empty bar: 5 Romanian Deadlifts 5 Front Squats 5 Thrusters Strength Hang Squat Clean, Above Knees 2@ RPE 6 2@ RPE 7 2@RPE 8×4 Here we are using the …

Thursday 02.01.24

Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …

Wednesday 01.31.24

Warm-Up A) 20 sec on/10 sec rest, alternate each station: A- Jump Rope B- Burpees C- Air Squats D- Sit-Ups B) 3 Rounds with an empty bar: 5 Romanian Deadlifts 5 Front Squats 5 Thrusters Strength Hang Squat Clean, Above Knees 3 @ RPE 6 3 @ RPE 7 3 @RPE 8×3 rounds Strength Tip …

Thursday 01.25.24

Warm-Up A) 2 Rounds: 200m Run 10m Broad Jump 10 Windmills 10 Toes-to-Bar B) 3 rounds: 5 Front Squats, with an empty bar 5 Press, with an empty bar Strength Hang Squat Clean, above knees 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 rounds In this set, we are using the …

Tuesday 01.23.24

Warm-Up A) 2 Rounds: 400m Run 20 Sit-Ups 10 Front Squats, with an empty bar B) 3 rounds: 8 Wall Balls 16 Step-Ups, 8 each leg Strength Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …

Friday 01.05.24

Warm-Up A) 1 round: 500m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups 250m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups B) 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Hang Squat Cleans, with an empty bar Workout 6 min AMRAP: 10 Burpees Over The …