Monday 09.09.24

Warm-Up 3 Rounds: 200m Row 10 Overhead Squats with a PVC pipe 10 Ball Slams 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 2 …

Thursday 09.05.24

Warm-Up 5 Minutes of Quality 8 Calorie Row 8 Sit-Ups 8 Dumbbell Power Cleans Right 8 Dumbbell Power Cleans Left 16 Seconds Handstand Hold After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power …

Wednesday 09.04.24

Warm-Up 2 Rounds 400m Run 20 Walking Lunges 20 Knee Raises 20 Air Squats Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×3  Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position …

Monday 09.02.24

Warm-Up 1 Round: 300m Row 15 Push-Ups 15 Toes-to-Bar 15 Calorie Bike 300m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Bar Dips  – Rest 3 minutes EMOM x 10: 50% of max repetitions of Bar Dips every minute on the minute for …

Saturday 08.31.24

Warm-Up A)Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Calorie Row B) 3 Rounds: 30 seconds Plank Hold 30 seconds rest 60 seconds Max Calories Row 60 seconds rest Strength Push Press 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that …

Thursday 08.29.24

Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run, after every round of sit-ups. Strength Front Squat 3 sets x 3 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/23) Strength Tip Front Squats: bar should be …

Wednesday 08.28.24

Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20 seconds Wall Sit 20 seconds Rest 20 seconds Hollow Hold Strength Clean, from the floor 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that weight …

Monday 08.26.24

Warm-Up A) 400m Run 1 Minute rest 200m Run 1 Minute Rest 100m Run 1 Minute Rest B) 3 Rounds: 10 Dumbbell Snatches, left 20 sec Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 sec Bar Hang Workout The 5 Boroughs: 5 Minute AMRAP: 5 Front Squats, 115#75# 5 Ring Dips – 2 …

Sunday 08.25.24

Warm-Up A) 4min AMRAP: 100m Row 10 Lunges, with Slam Ball 10 Ball Slams, 20# – Rest 30sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 4 Split Jerks, from behind the neck Strength Split Jerk 2 Split Jerks Every Minute On The …

Saturday 08.24.24

Warm-Up A) 4 Rounds – 2min of work each round (rest remaining time): 15 Calorie Row 10 Overhead Lunges, with an empty bar 5 Overhead Squats, with an empty bar B) 3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Snatches, from Mid Shin Strength Snatch 2 Snatches Every Minute on …

Friday 08.23.24

Warm-Up A) 12min AMRAP: 400m Row 20 Walking Lunges 10 Burpees – Rest 2 Minutes. Repeat B) 3 rounds of: 10 Wall Balls 20 seconds Wall Sit 20 seconds Rest Strength Front Squat 3 sets x 3 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare …

Thursday 08.22.24

Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are …