Monday 05.12.25

Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …

Friday 05.09.25

Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …

Tuesday 05.06.25

Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …

Saturday 05.03.25

Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …

Sunday 04.20.25

Warm-Up A) 12-9-6: Kettlebell Windmills, with a light kettlebell Wall Balls, 10#/8# B) 3 Rounds of: 10 Muscle Cleans, below the knee with an empty bar 10 Power Cleans, below the knee with an empty bar Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength EMOMx12 minutes: 2 Power Cleans, from floor Objective: start with …

Saturday 04.19.25

Warm-Up A) 3 Rounds of each station: 20 seconds on/10 seconds off : Row Single-Unders Russian Kettlebell Swings High Knees B) 2 Rounds: 9 Deadlift, with an empty barbell 18 Sit-Ups Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 reps Objective: build to a heavy 4 rep deadlift. …

Sunday 04.13.25

Warm-Up A) 3 rounds: 30 Single-Unders 200m Run 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 rep. Objective: build to a heavy 4 rep deadlift. Then take 10% …

Sunday 04.06.25

Warm-Up A) 3 Rounds: 200m Run 20 Jumping jacks 10 Lunges, right leg 10 Lunges, left leg Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30-20-10 Kettlebell Swings Kettlebell Goblet Squats 60-40-20: Sit-Ups Variation B: 20-Minute Clock: 15 Push-Ups 15 sec Side Plank Right 15 sec Side …

Monday 03.31.25

Warm-Up A) 3 Rounds: 200M Run 10 Push-Ups 10 Ring Rows 5 Toes-to-Bar B) 2 Rounds: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 2×2 @ -8% …

Friday 03.28.25

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: …

Thursday 03.20.25

Warm-Up A) 2 rounds: 400m Run 20m Butt Kicker 20 Russian Swings B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip Objective: build …

Friday 03.14.25

Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …