Saturday 03.11.23

Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings   Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …

Wednesday 03.15.23

Warm-Up 2 Rounds: 400m Row 200m Run 10 Russian Swings 5 Burpee Step Ups   Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. In this set, we are using the …

Saturday 03.11.23

Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings   Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …

Thursday 03.02.23

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 …

Tuesday 02.28.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …

Thursday 03.02.23

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 …

Tuesday 02.28.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …

Sunday 02.12.23

Warm-Up 8 Minutes of Movement 200M Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step-Ups    Strength Superset A and B, then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-To-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number …

Sunday 02.12.23

Warm-Up 8 Minutes of Movement 200M Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step-Ups    Strength Superset A and B, then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-To-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number …

Friday 02.03.23

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Friday 02.03.23

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Wednesday 01.25.23

Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses   Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …