Sunday 04.30.23

Warm-Up 2 Rounds: 200m Row 20 russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run  30 Wall Balls, 20#/14# 20 …

Friday 05.05.23

Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings   Strength  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 Deadlift for 1 set. In …

Sunday 04.30.23

Warm-Up 2 Rounds: 200m Row 20 russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run  30 Wall Balls, 20#/14# 20 …

Thursday 04.13.23

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. …

Wednesday 04.12.23

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10  Strict Handstand Pushups, 2 Rope Climbs,  2 Minute Rest AMRAP 8  20 …

Thursday 04.13.23

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. …

Wednesday 04.12.23

Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8:  10  Strict Handstand Pushups, 2 Rope Climbs,  2 Minute Rest AMRAP 8  20 …

Saturday 04.01.23

Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets.  Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks.  In this …

Saturday 04.01.23

Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets.  Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks.  In this …

Thursday 03.23.23

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Thursday 03.23.23

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Tuesday 03.07.23

Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings   Strength  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 Deadlift for 1 set. In …