Thursday 03.18.21

Warm-Up 3 Rounds: 1-minute Bike at RPE 6 Then, 3 Close Grip Push-Ups 3 Strict Pull-Ups 6 Knee Raises 6 Burpees  Strength Deadlift 5 Reps @ RPE 5 5 Reps  @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to an RPE of 8 for 5 repetitions …

Monday 03.22.21

Warm-Up 3 Rounds: 1:00 Row 10 Front Squats with an empty bar 10 Presses with an empty bar 10 Overhead Squats with an empty bar 5 Burpees Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 …

Thursday 03.18.21

Warm-Up 3 Rounds: 1-minute Bike at RPE 6 Then, 3 Close Grip Push-Ups 3 Strict Pull-Ups 6 Knee Raises 6 Burpees  Strength Deadlift 5 Reps @ RPE 5 5 Reps  @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to an RPE of 8 for 5 repetitions …

Sunday 03.14.21

Warm-Up 10 Minutes of Movement 200m Row 200m Run 10 Sit-Ups 10 Step Ups  10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute Clock: 10 Deadlifts, 185#/125# 20 Box Jumps, 24”/20” 30 Dumbbell Push Press, 35#/25# 40 Double Unders 10 Calorie Row …

Sunday 03.14.21

Warm-Up 10 Minutes of Movement 200m Row 200m Run 10 Sit-Ups 10 Step Ups  10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute Clock: 10 Deadlifts, 185#/125# 20 Box Jumps, 24”/20” 30 Dumbbell Push Press, 35#/25# 40 Double Unders 10 Calorie Row …

Monday 03.08.21

Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press – With A Barbell Strength Push Press + Split Jerks (1 + 1)  @ RPE 5 (1 + 1)  @ RPE 6 (1 + 1)  @ RPE 7 (1 + 1)  @ RPE 8 Objective: Build to an …

Monday 03.08.21

Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press – With A Barbell Strength Push Press + Split Jerks (1 + 1)  @ RPE 5 (1 + 1)  @ RPE 6 (1 + 1)  @ RPE 7 (1 + 1)  @ RPE 8 Objective: Build to an …

Tuesday 03.02.21

Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 10 Push-Ups 5 Strict Pull-Ups 10 Walking Lunges 20 Strict Press – Empty Bar Strength Push Press + Split Jerks (2 + 1)  @ RPE 5 (2 + 1)  @ RPE 6 (2 + 1)  @ RPE 7 x 3 Objective: Build to an RPE …

Tuesday 03.02.21

Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 10 Push-Ups 5 Strict Pull-Ups 10 Walking Lunges 20 Strict Press – Empty Bar Strength Push Press + Split Jerks (2 + 1)  @ RPE 5 (2 + 1)  @ RPE 6 (2 + 1)  @ RPE 7 x 3 Objective: Build to an RPE …

Monday 02.22.21

Warm-Up 2 Rounds: 10 Calorie Bike 200m Run 10 Calorie Bike Then, 10 Dumbbell Push Press 20 Air Squats 10 Dumbbell Push Press 20 Walking Lunges Strength Push Press + Split Jerks (2 + 1)  @ RPE 5 (2 + 1)  @ RPE 6 (2 + 1)  @ RPE 7 x 3 Objective: Build to …

Monday 02.22.21

Warm-Up 2 Rounds: 10 Calorie Bike 200m Run 10 Calorie Bike Then, 10 Dumbbell Push Press 20 Air Squats 10 Dumbbell Push Press 20 Walking Lunges Strength Push Press + Split Jerks (2 + 1)  @ RPE 5 (2 + 1)  @ RPE 6 (2 + 1)  @ RPE 7 x 3 Objective: Build to …

Friday 02.19.21

Warm-Up 5 Rounds: On the Rower :40 RPE 6 :20 RPE 8 Then, 2 Rounds: 10 Dumbbell Push Presses 10 Walking Lunges 10 Strict Presses in a Split Stance – With an Empty Bar Strength Push Press + Split Jerks (2 + 1)  @ RPE 5 (2 + 1)  @ RPE 6 (2 + 1)  …