Saturday 05.06.23

Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.  Strength Tip Power Clean: You should have the weight in the middle of the foot, and …

Monday Friday 04.28.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …

Saturday 04.22.23

Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press   Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …

Monday Friday 04.28.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …

Wednesday 04.19.23

Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …

Saturday 04.22.23

Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press   Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …

Friday 04.14.23

Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls   Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8. …

Wednesday 04.19.23

Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …

Friday 04.14.23

Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls   Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8. …

Sunday 03.19.23

Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press   Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …

Thursday 03.16.23

Warm-Up 10 Minutes of Movement 10 Calorie Row 20 Air Squats 10 Strict Press – With an Empty Bar 20 Sit-Ups   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50-40-30-20-10 Calorie Row 25-20-15-10-5 Thrusters, 75#/25# 5 Minute Rest 40-20-10 Calorie Row 20-10-5 Squat Snatches, …

Sunday 03.19.23

Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press   Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …