Saturday 10.07.23

Warm-Up 3 Rounds: 1 Minute Row at RPE6 30 Second Row at RPE8 Then, 3 Rounds: 10 Ring Push-Ups 10 Sit-Ups 1-Minute Plank Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Ring Dips  [Rest 3 Minutes] EMOM x 10 50% of Max Repetitions …

Saturday 09.23.23

Warm-Up 3  Rounds: 200m Row 15  Sit-Ups 10 Close Grip Push-Ups 5 Negative Dips Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Ring Dips  Rest 3 minutes EMOMx10 50% of max repetitions of Ring dips every minute on the minute for 10 rounds.  …

Thursday 08.03.23

Warm-Up 2 Rounds: 1 Minute on the Bike 20 Ring Rows 1 Minute Plank 20 Chest Taps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Ring Dips  – Rest 3 minutes EMOMx10 50% of max repetitions of ring dips every minute on the minute …

Thursday 08.03.23

Warm-Up 2 Rounds: 1 Minute on the Bike 20 Ring Rows 1 Minute Plank 20 Chest Taps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Ring Dips  – Rest 3 minutes EMOMx10 50% of max repetitions of ring dips every minute on the minute …

Tuesday 01.31.23

Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings   Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets.   Workout Choose …

Tuesday 01.31.23

Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings   Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets.   Workout Choose …

Sunday 12.11.22

Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …

Sunday 12.11.22

Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …

Sunday 10.23.22

Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5  Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …

Sunday 10.23.22

Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5  Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …

Monday 10.17.22

Warm-Up 3 Rounds: 200m Row 10 Ring Rows 10 Push-Ups 5 Kipping Pull-Ups 5 Close Grip Push-Ups Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps@ RPE5 4 Reps@ RPE6 4 Reps @ RPE7x2 B. 4 Chest to Bar Pull-Ups or Strict Pull-Ups (Weighted) @ RPE5 4 …

Tuesday 10.11.22

Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …