Sunday 11.10.24

Warm-Up 2 Rounds: 200m Run 10 Walking Lunges 5 Burpees 10 Air Squats 20 Ring Rows Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The …

Tuesday 10.29.24

Warm-Up 3 Rounds: 200m Run 5 Strict Pull-Ups 5 Burpees 200m Row 5 Kipping Pull-Ups 5 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Compare scores to 10.15.20 if you have them. Variation A: 5k Row for Time: – Rest 5 Minutes Pick One Variation for a …

Monday 10.21.24

Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 5k Row for time – Rest 5 Minutes Pick One Variation for a test. 5 Minute max repetitions:: Bar Muscle-Up Chest to Bar Pull-Up Strict …

Friday 10.18.24

Warm-Up 1 Round: 400m Row 400m Run + 3 Rounds: 15 Dumbbell Deadlifts 15 Dumbbell Push Press 15 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 400m Row 400m Run 30 Deadlifts, 185#/135# 30 Hand Release Push-Ups 30 Pull-Ups 400m Row 400m Run 20 …

Tuesday 10.15.24

Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 5k Row for Time – Rest 5 Minutes Pick One Variation for a Test. 5 Minute Max Repetitions: Bar Muscle-Up Chest to Bar Pull-Up Strict Pull-Ups …

Sunday 09.15.24

Warm-Up 4  Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …

Thursday 08.22.24

Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are …

Wednesday 08.21.24

Warm-Up A) 8 min AMRAP: 500m Row Then, as many rounds in remaining time: 3 Pull-Ups 6 Push-Ups 9 Sit-Ups 12 Double-Unders B) 3 Rounds with an empty bar: 10 Bench Press 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …

Monday 08.19.24

Warm-Up A) 400M Run 1 minute Rest 200M Run 1 minute Rest B) 2 Rounds: 10 Dumbbell Snatches, left 20 seconds Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 seconds Bar Hang Workout For Time: 20 Hang Dumbbell Power Cleans AX: 35#/25# RX: 50#/35# RX+: 70#/50# 20 Handstand Push-Ups 20 Pull-Ups 200m Run then: …

Friday 08.16.24

Warm-Up A) 3 Rounds: 50yd Farmer Carry, 53lb/35lb 20 sec rest *Rest 60 seconds between sections A and B B) 4min AMRAP, 1-2-3: Burpee Pull-Up One Arm-Kettlebell Swing, 35#/26# One Arm-Kettlebell Swing, 35#/26# *Sub Pull-Up with Ring Row *Start with 1 rep of each movement. Each proceeding round +1 rep Strength Deadlift 3 sets x …

Tuesday 08.13.24

Warm-Up A) 4 Rounds: 14 Ball Slams, 20lb/10lb 7 Push-Ups 30 seconds Plank Hold (right side) 30 seconds Plank Hold (left side) Rest 45 seconds B)3 Rounds: 10 Bench presses, with an empty bar 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: To find a weight that is moderately challenging to …

Saturday 08.10.24

Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5 Burpee Box Jumps, 24”/20” 15 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 12 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 9 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” …