Sunday 10.24.21

Warm-Up 10 Minutes of Movement 100m Row 200m Run 3 Deadlifts – With an Empty Bar 6 Hang Power Cleans – With an Empty Bar 9 Strict Press – With an Empty Bar 18 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute …

Monday 10.11.21

Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …

Monday 10.11.21

Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …

Monday 09.20.21

Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges   Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …

Monday 09.20.21

Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges   Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …

Monday 09.13.21

Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row  15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar   Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …

Sunday 09.12.21

Warm-Up 10 Minutes of Movement 10 Calorie Row 20 Air Squats 10 Strict Press – With an Empty Bar 20 Sit-Ups   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50-40-30-20-10 Calorie Row 25-20-15-10-5 Thrusters, 75#/25# 5 Minute Rest 40-20-10 Calorie Row 20-10-5 Squat Snatches, …

Sunday 09.12.21

Warm-Up 10 Minutes of Movement 10 Calorie Row 20 Air Squats 10 Strict Press – With an Empty Bar 20 Sit-Ups   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50-40-30-20-10 Calorie Row 25-20-15-10-5 Thrusters, 75#/25# 5 Minute Rest 40-20-10 Calorie Row 20-10-5 Squat Snatches, …

Monday 09.13.21

Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row  15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar   Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …

Tuesday 08.24.21

Warm-Up 800m Run Then, 3 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …

Monday 08.23.21

Warm-Up Every Minute on the Minute for 9 Rounds:  Alternating Stations A, B, and C  Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches    Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …

Tuesday 08.24.21

Warm-Up 800m Run Then, 3 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …