Wednesday 09.01.21

Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups  Then 2 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 …

Thursday 09.02.21

Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-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 …

Thursday 08.26.21

Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups    Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 (Compare to 8.21.21) Objective: Build to an RPE of 8 for 6 …

Wednesday 08.25.21

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 …

Sunday 08.22.21

Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  50 Hang Power Snatches, 75#/55# 50 Burpee Box …

Saturday 08.21.21

Warm-Up 3 Rounds: 60 Single Unders 30 Double Unders 10 Strict Press – With an Empty Bar 10 Push Press – With an Empty Bar 10 Sit-Ups    Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 (Compare to 8.12.21) Objective: Build to an RPE of …

Friday 08.20.21

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%. …

Tuesday 08.17.21

Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls   Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 (Compare to 8.13.21) Objective: Build to an RPE of 8 for 4 repetitions in …

Monday 08.16.21

Warm-Up 500m Row Then, 3 Rounds: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8. (Compare to 8.10.21).    Strength Tip Snatch High Pull: Pull the bar to the …

Sunday 08.15.21

Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row  5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …

Monday 08.09.21

Warm-Up 3-Minutes Rowing at RPE6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Weight  Then, 1-Minutes Rowing at RPE6   Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the …

Friday 08.06.21

Warm-Up 4 Rounds: 12 Step Ups on a Box 12 Russian Swings 12 Ring Rows 12 Wall Balls   Strength Romanian Deadlifts   6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian  Deadlift. No Back offs.    Workout Choose variation …