Saturday 02.11.23

Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets are to be completed at an …

Thursday 02.09.23

Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2-Minute Rest Then, 5 Rounds: 20 Sit-Ups …

Thursday 02.02.23

Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …

Monday 02.06.23

Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees   Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Clean.    Workout Choose variation A for a workout with weights …

Monday 01.30.23

Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups   Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until …

Saturday 01.28.23

Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar – Muscle Snatches 5 Empty Bar – Overhead Squats 10 Dumbbell Hang Power Cleans   Strength Every Minute on the Minute for 8 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start …

Friday 01.27.23

Warm-Up 2-Minute Row Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups   Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. Next …

Thursday 02.02.23

Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …

Thursday 01.26.23

Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …

Wednesday 01.25.23

Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses   Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …

Tuesday 01.24.23

Warm-Up 2 Rounds: 400m Run 400m Row 40 Single Unders 1-Minute Plank 200m Run 200m Row 20 Single Unders 30-Second Plank    Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes …