Tuesday 04.29.25

Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …

Saturday 04.26.25

Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, at mid shin 10-10-10 reps of: Russian Swings Strength EMOMx12 minutes 2 Power Cleans, from floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should …

Monday 02.10.25

Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees 1@ RPE 6 1@ RPE 7 1@RPE 8 1@RPE 9 Here we are using the RPE chart to regulate the training intensity. …

Tuesday 02.04.25

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 …

Friday 01.31.25

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 …

Saturday 01.25.25

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 01.21.25

Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 5 Burpees 15m Broad Jump 15m Bear Crawl B) 2 Rounds: 8 Dumbbell Press 8 Dumbbell Push Press 8 Dumbbell Front Squats Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for 3 split …

Thursday 01.16.25

Warm-Up A) 2 Rounds: 20m High Knees 20m Butt Kickers 20 Russian Swings 20 Air Squats B) 3 rounds: 5 Dumbbell Hang Cleans 5 Dumbbell Front Squats 5 Dumbbell Push Press Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart …

Sunday 01.05.25

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 …

Saturday 12.21.24

Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8  Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …

Wednesday 12.18.24

Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows  Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …

Sunday 11.24.24

Warm-Up 3 Rounds: 1 Minute Row at RPE 6 Then, 12 Ring Rows 12 Air Squats 6 Broad Jumps Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 3 sets of …