Sunday 06.19.22

Warm-Up [2 Rounds] 2-Minute Row at RPE 6 10 Dumbbell Deadlifts 5 Strict Pull-Ups 5 Burpees 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 …

Monday 06.06.22

Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 10 Step-Ups 10 Box Jumps Strength Close Grip Bench Press 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 …

Monday 06.06.22

Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 10 Step-Ups 10 Box Jumps Strength Close Grip Bench Press 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 …

Sunday 05.22.22

Warm-Up 2 Rounds: 200m Run 20 Ring Rows 20 Air Squats 200m Run 10 Hand Release Push-Ups 10 Air Squats 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 …

Sunday 05.22.22

Warm-Up 2 Rounds: 200m Run 20 Ring Rows 20 Air Squats 200m Run 10 Hand Release Push-Ups 10 Air Squats 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 …

Sunday 02.06.22

Warm-Up 10 Minutes for quality 200m Run 40 Mountain Climbers 4 Hand Release Push-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 2 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from …

Sunday 02.06.22

Warm-Up 10 Minutes for quality 200m Run 40 Mountain Climbers 4 Hand Release Push-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 2 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from …

Saturday 12.25.21

Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups   Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring)   B. Multiply your max repetitions by 60%. That number is X …

Thursday 12.09.21

Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups   Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring)   B. Multiply your max repetitions by 60%. That number is X After your max set …

Thursday 12.09.21

Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups   Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring)   B. Multiply your max repetitions by 60%. That number is X After your max set …

Friday 12.03.21

Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises   Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …

Friday 12.03.21

Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises   Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …