Wednesday 01.22.25

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Calorie Bike 10 Strict Pull-Ups B) 15-12-9: GHD Sit-Ups Air Squats Push-Ups Workout A. 10 Minute Calories on an assault bike at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of Bike calories from Workout A. Minute 2: 20 Seconds of Muscle-Ups RX+: Muscle …

Saturday 01.18.25

Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …

Tuesday 01.14.25

Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …

Friday 01.10.25

Warm-Up A) 2 Rounds: 10m High Knees 10m Walking Lunge 200m Run B) 3 Rounds: 12 Wall Balls, 14#/10# 6 Strict Pull-Ups 3 Burpees Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart to regulate the training intensity. The chart …

Wednesday 01.08.25

Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …

Tuesday 12.24.24

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 12.11.24

Warm-Up  [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …

Monday 12.09.24

Warm-Up 6 Minutes of Movement. [3 Rounds] 200m Run 4 Burpees 8 Walking Lunges 12 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1600m Run 800m Run 400m Run 200m  Run [With 1:1 Rest] Variation B: 1 Mile Run for Time – Rest 5 Minutes …

Saturday 11.30.24

Warm-Up  2 Rounds: 2 Minutes on the Assault Bike. Then, 3 Strict Pull-Ups 3 Toes-To-Bar 6 Broad Jumps 6 Wall Balls  9 Sit-Ups 9 Burpees 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 Cleans / Even Minutes Perform …

Tuesday 11.26.24

Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups  20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: (Compare to Nov 13) 1-Minute Max Strict Pull-Ups  [Rest 3 Minutes] EMOM x 10 50% of Max Repetitions of …

Friday 11.15.24

Warm-Up  4 Rounds: 5 Burpees 5 Muscle Snatches with an Empty Bar. 5 Overhead Squats with an Empty Bar. 5 Strict Pull-ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: [0:00-9:00] 30 Burpees 20 Power Snatches, 95#/65# 10 Overhead Squats 5 Ring Muscle-Ups [9:00-18:00] 1 Mile- …

Wednesday 11.13.24

Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups  20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups  [Rest 3 Minutes] EMOMx10 50% of Max Repetitions of Strict Pull-Ups Every Minute on …