Wednesday 01.05.22

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Wednesday 01.05.22

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Saturday 12.25.21

Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups   Strength 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 is X …

Sunday 12.19.21

Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-Ups    Strength 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 is X After …

Sunday 12.19.21

Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-Ups    Strength 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 is X After …

Thursday 12.09.21

Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups   Strength 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 is X After your max set …

Thursday 12.09.21

Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups   Strength 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 is X After your max set …

Friday 12.03.21

Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises   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%. …

Friday 12.03.21

Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises   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%. …

Thursday 11.25.21

Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups  20 Sit-Ups    Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 8 repetitions for 1 set at an RPE8 …

Wednesday 11.24.21

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 …

Wednesday 11.17.21

Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips   Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart to …