Saturday 06.04.22

Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …

Wednesday 06.01.22

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] EMOM x 10 50% of Max Repetitions of Strict Pull-Ups Every Minute …

Saturday 06.04.22

Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …

Saturday 05.28.22

Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …

Wednesday 06.01.22

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] EMOM x 10 50% of Max Repetitions of Strict Pull-Ups Every Minute …

Saturday 05.28.22

Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …

Friday 05.20.22

Warm-Up  2 Rounds: 200m Run 200m Row 20 Russian Swings 10 Deadlifts with an Empty Bar. Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions.  In this set, we …

Thursday 05.19.22

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 …

Tuesday 05.17.22

Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions.  In this set, we are using …

Friday 05.20.22

Warm-Up  2 Rounds: 200m Run 200m Row 20 Russian Swings 10 Deadlifts with an Empty Bar. Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions.  In this set, we …

Thursday 05.19.22

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 …

Tuesday 05.17.22

Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions.  In this set, we are using …