Thursday 03.28.24

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: …

Wednesday 03.27.24

Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …

Monday 03.25.24

Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …

Saturday 03.23.24

Warm-Up A) 4 Rounds: 1 Minute Row at RPE 6 30 Second Row at RPE 8 B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE …

Thursday 03.21.24

Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …

Tuesday 03.19.24

Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …

Monday 03.18.24

Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the …

Sunday 03.17.24

Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Power Cleans 10 Dumbbell Deadlifts 10 Walking Lunges B) 3 rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength Tip …

Saturday 03.16.24

Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …

Friday 03.15.24

Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …

Thursday 03.14.24

Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …

Wednesday 03.13.24

Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …