Thursday 10.28.21

Warm-Up 10 Minutes of Movement  1 Minute Row 2 Rounds: 3 Strict Pull-Ups 6 Push-Ups 9 Sit-Ups     Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 Minutes 400m Row   Variation …

Saturday 10.30.21

Warm-Up 2 Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees   Strength Romanian Deadlifts   6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions …

Tuesday 10.26.21

Warm-Up 8 Minutes of Movement 30 Jumping  Jacks 30 High Knees 30 Butt Kickers 14 Lunges 14 Ring Rows 7 Air Squats 7 Strict Pull-Ups   Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions …

Tuesday 10.19.21

Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups   Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …

Tuesday 10.19.21

Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups   Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …

Thursday 10.14.21

Warm-Up 2 Rounds: 400m Row 5 Strict Pull-Ups 10 Push-Ups 10 Dumbbell Deadlifts Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×3   A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …

Saturday 10.09.21

Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …

Thursday 10.14.21

Warm-Up 2 Rounds: 400m Row 5 Strict Pull-Ups 10 Push-Ups 10 Dumbbell Deadlifts Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×3   A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …

Saturday 10.09.21

Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …

Sunday 09.19.21

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 …

Sunday 09.19.21

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 09.08.21

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 …