Thursday 03.28.24

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: …

Wednesday 03.27.24

Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …

Tuesday 03.26.24

Warm-Up A) 4 Rounds of: 15 Single-Unders 15 Double-Unders 15 Air Squats 15 Knee Raises B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE …

Monday 03.18.24

Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the …

Sunday 03.17.24

Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Power Cleans 10 Dumbbell Deadlifts 10 Walking Lunges B) 3 rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength Tip …

Saturday 03.16.24

Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …

Wednesday 03.13.24

Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …

Sunday 03.10.24

Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Press 10 Knee Raises 1 Minute Plank B) 3 rounds: 5 Strict Press 5 Box Jumps 20 Singles Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 5 repetitions …

Saturday 03.09.24

Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Snatches, Left 10 Dumbbell Snatches, Right 10 Air Squats B) 3 rounds with an empty bar: 5 Back squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength …

Saturday 03.02.24

Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of …

Sunday 02.25.24

Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 …

Saturday 02.24.24

Warm-Up A) 3 rounds: 10 Calorie Row 10 Wall Balls 10M Bear Crawl B) 3 rounds with an empty bar: 8 Strict Press 8 GHD Sit-Ups 8 Box Jumps Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for …