Saturday 11.18.23

Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 15 Sit-Ups 15 V-Up 10 Empty Bar Strict Press 10 Empty bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 sets of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for 2 …

Wednesday 11.15.23

Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …

Tuesday 11.14.23

Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press 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 Cleans / Even …

Saturday 11.18.23

Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 15 Sit-Ups 15 V-Up 10 Empty Bar Strict Press 10 Empty bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 sets of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for 2 …

Sunday 11.12.23

Warm-Up 3 Rounds: 200m Run 20 Walking Lunges 10 Empty Bar Strict Press 10 Empty Bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front …

Wednesday 11.15.23

Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …

Tuesday 11.14.23

Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press 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 Cleans / Even …

Sunday 11.12.23

Warm-Up 3 Rounds: 200m Run 20 Walking Lunges 10 Empty Bar Strict Press 10 Empty Bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front …

Thursday 10.26.23

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 …

Monday 10.23.23

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 …

Thursday 10.26.23

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 …

Tuesday 10.17.23

Warm-Up 2 Rounds: 200m Run 20 Double-Unders 20 Air Squats 10 Strict Press with Barbell Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …