Sunday 03.07.21

Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time:  Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time:  Buy-In: 100m …

Sunday 03.07.21

Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time:  Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time:  Buy-In: 100m …

Thursday 03.11.21

Warm-Up 400m Run 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups  10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups  400m Run Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 12 …

Thursday 02.25.21

Warm-Up 2 Minute Row at RPE 6 Then, 2 Rounds: Then, With an Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats 8 Step-Ups – On A Box Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ …

Thursday 02.25.21

Warm-Up 2 Minute Row at RPE 6 Then, 2 Rounds: Then, With an Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats 8 Step-Ups – On A Box Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ …

Tuesday 02.16.21

Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …

Tuesday 02.16.21

Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …

Friday 02.05.21

Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …

Friday 01.29.21

Warm-Up 7 Minutes of Movement 10 Dumbbell Strict Press 10 Ring Rows 10 Step-Ups  200m Run Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or Weighted  Pull-Ups 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …

Friday 02.05.21

Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …

Friday 01.29.21

Warm-Up 7 Minutes of Movement 10 Dumbbell Strict Press 10 Ring Rows 10 Step-Ups  200m Run Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or Weighted  Pull-Ups 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …

Tuesday 01.19.21

Warm-Up 400m Run Then, 2 Rounds: 20 Step-Ups 15 Dumbbell RDL’s 10 Russian Swings, 53#/35# Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets.  This variation of the …