Monday 07.04.22

Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar 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 Snatch / Even Minutes Perform 1 Squat …

Sunday 06.26.22

Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8  Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …

Tuesday 06.21.22

Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …

Sunday 06.26.22

Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8  Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …

Tuesday 06.21.22

Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …

Sunday 06.12.22

Warm-Up  6 Minutes of Movement. 1-Minute on the Bike 20 Walking Lunges 10 Down-Ups 5 Slow Squats with a Pause at the Bottom.  Then, [2 Rounds] 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes …

Thursday 06.09.22

Warm-Up  2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 Slow Squats with a Pause at the Bottom.  Then, 2 Rounds: 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Snatch …

Sunday 06.12.22

Warm-Up  6 Minutes of Movement. 1-Minute on the Bike 20 Walking Lunges 10 Down-Ups 5 Slow Squats with a Pause at the Bottom.  Then, [2 Rounds] 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes …

Thursday 06.09.22

Warm-Up  2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 Slow Squats with a Pause at the Bottom.  Then, 2 Rounds: 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Snatch …

Saturday 04.16.22

Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Strength Squat Snatch 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges …

Saturday 04.16.22

Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Strength Squat Snatch 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges …

Friday 04.08.22

Warm-Up 2 Rounds 400m Run 20 Wall balls, 20#/14# 10 Knee Raises Strength Squat Snatch 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift.  Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …