Sunday 12.18.22

Warm-Up 10 minutes of movement: 30 Single-Unders 15 Double-Unders 10 Air Squats 5 Hang Power Cleans with an empty bar 5 Front Squat with an empty bar 5 Thrusters with an empty bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 Objective: …

Friday 09.23.22

Warm-Up 10 Minutes of Movement 200m Jog 10 Hang Dumbbell Snatches 10 Step-Ups 10 Strict Press 10 Air Squats Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minute Clock: 2 Power Snatches, 95#/65# 2 Box Jumps, 24”/20” 200m Run 4 Power Snatches 4 Box Jumps, 24”/20” 200m …

Friday 09.23.22

Warm-Up 10 Minutes of Movement 200m Jog 10 Hang Dumbbell Snatches 10 Step-Ups 10 Strict Press 10 Air Squats Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minute Clock: 2 Power Snatches, 95#/65# 2 Box Jumps, 24”/20” 200m Run 4 Power Snatches 4 Box Jumps, 24”/20” 200m …

Wednesday 08.03.22

Warm-Up 2 Minutes of Rowing at RPE 6 Then, 3 Rounds: 8 Tempo Air Squats (3 Second on the count down) 8 Hang Dumbbell Snatches – Lite  Then, 1 Minute of Rowing at RPE 6 Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 …

Wednesday 08.03.22

Warm-Up 2 Minutes of Rowing at RPE 6 Then, 3 Rounds: 8 Tempo Air Squats (3 Second on the count down) 8 Hang Dumbbell Snatches – Lite  Then, 1 Minute of Rowing at RPE 6 Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 …

Sunday 12.26.21

Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …

Sunday 12.26.21

Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …

Monday 11.15.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Monday 11.15.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Thursday 09.09.21

Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …

Thursday 09.09.21

Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …

Monday 08.09.21

Warm-Up 3-Minutes Rowing at RPE6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Weight  Then, 1-Minutes Rowing at RPE6   Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the …