Thursday 05.27.21

Warm-Up 2 Rounds: 50 Mountain Climbers 10 Pause Air Squats 10 Dumbbell Thrusters Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are using the RPE chart …

Monday 04.19.21

Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …

Tuesday 04.13.21

Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Dumbbell Front Squats 200m Run 10 Wall Balls 5 Strict Pull-Ups Strength Full Squat Clean 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the Full squat Clean for 2 repetitions for 3 sets. In this set, we …

Monday 04.19.21

Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats   Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for …

Tuesday 04.13.21

Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Dumbbell Front Squats 200m Run 10 Wall Balls 5 Strict Pull-Ups Strength Full Squat Clean 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the Full squat Clean for 2 repetitions for 3 sets. In this set, we …

Tuesday 04.13.21

Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Dumbbell Front Squats 200m Run 10 Wall Balls 5 Strict Pull-Ups Strength Full Squat Clean 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the Full squat Clean for 2 repetitions for 3 sets. In this set, we …

Monday 03.01.21

Warm-Up 3 Rounds: 200m Run 15 Strict Barbell Press 15 Air Squats Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps …

Monday 03.01.21

Warm-Up 3 Rounds: 200m Run 15 Strict Barbell Press 15 Air Squats Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps …

Friday 01.22.21

Warm-Up 3 Rounds: 15 Wall Balls 15 Knee Raises 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above-the-Knee 3 Muscle Snatches – Above-the-Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7. (Compare lifts to 1.16.21) Strength …

Friday 01.22.21

Warm-Up 3 Rounds: 15 Wall Balls 15 Knee Raises 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above-the-Knee 3 Muscle Snatches – Above-the-Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7. (Compare lifts to 1.16.21) Strength …

Friday 01.01.21

Warm-Up 10 Minutes of Movement 20 Step-Ups 7 Dumbbell Snatches – Right 20 Sit-Ups 7 Dumbbell Snatches – Left 20 Air Squats Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Cleans / Even Minutes Perform 1 Squat …

Friday 01.01.21

Warm-Up 10 Minutes of Movement 20 Step-Ups 7 Dumbbell Snatches – Right 20 Sit-Ups 7 Dumbbell Snatches – Left 20 Air Squats Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Cleans / Even Minutes Perform 1 Squat …