Saturday 11.11.23

Warm-Up 8 Minute of Movement 20 Double Unders 4 Hand Release Push-Ups 8 Step-Ups 16 Russian Kettlebell Swings  Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench …

Friday 10.27.23

Warm-Up 400m Run Then, [3 Rounds] 20 Lunges 10 Dumbbell RDL’s 10 Sit-Ups Strength 1-Count Pause Deadlift  6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the 1-Count Pause  Deadlift for 2 sets of 6 repetitions.  In this …

Friday 10.27.23

Warm-Up 400m Run Then, [3 Rounds] 20 Lunges 10 Dumbbell RDL’s 10 Sit-Ups Strength 1-Count Pause Deadlift  6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the 1-Count Pause  Deadlift for 2 sets of 6 repetitions.  In this …

Thursday 10.12.23

Warm-Up 3 Rounds: 200m Run 5 Hand Release Push-Ups 5 Down-Ups 5 Hand Release Push-Ups 20 Russian Swings Strength Bench Press 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 Bench Press for 3 sets of 5 …

Tuesday 10.10.23

Warm-Up 2 Rounds: 500m Row Then, 16 Russian Swings 8 Knee Raises 4 Burpees Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for two sets of 5 repetitions.  In this set, we are …

Thursday 10.12.23

Warm-Up 3 Rounds: 200m Run 5 Hand Release Push-Ups 5 Down-Ups 5 Hand Release Push-Ups 20 Russian Swings Strength Bench Press 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 Bench Press for 3 sets of 5 …

Tuesday 10.03.23

Warm-Up  2 Rounds: 200m Run 200m Row 20 Russian Swings 10 Deadlifts with an Empty Bar. Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions.  In this set, we …

Friday 09.22.23

Warm-Up 3 Rounds: 10 Calories on the Bike 15 Knee Raises 20 Russian Swings Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3  sets of 5 repetitions.  In this set, we are using the RPE …

Tuesday 09.19.23

Warm-Up 3 Rounds: 12 Calorie Rows 12 Russian Swings 6 Down-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions.  In this set, we are using the RPE chart to regulate the training …

Wednesday 09.13.23

Warm-Up 4 Rounds: 30 High Knees 30 Butt Kickers 10 Russian Swings 10 Step-Ups 5 Burpees Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×2  Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions.  In this set, we are using the RPE …

Wednesday 09.13.23

Warm-Up 4 Rounds: 30 High Knees 30 Butt Kickers 10 Russian Swings 10 Step-Ups 5 Burpees Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×2  Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions.  In this set, we are using the RPE …

Sunday 09.03.23

Warm-Up 2 Rounds: 200m Run 10 Down-Ups 10 Kettlebell Swings 10 Box Jumps  Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×2  Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions.  In this set, we are using the RPE chart to regulate …