Tuesday 07.22.25

Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges   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 every minute on the minute for 3 …

Sunday 07.20.25

Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders   Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds.  Objective: Build …

Sunday 07.13.25

Warm-Up 10 Minutes of Movement  200m Row 200m Run Then, 2 Rounds: 5 Strict Pull-Ups 10 Push-Ups 20 Walking Lunges   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 250m …

Saturday 07.12.25

Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press   Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …

Thursday 07.10.25

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 @ RPE 8 weight and perform 6 …

Sunday 07.06.25

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 every …

Thursday 06.26.25

Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Front Squats, with an empty bar B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest: Walking Lunges Hollow Hold Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps …

Saturday 06.21.25

Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …

Friday 06.06.25

Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …

Friday 05.30.25

Warm-Up 2 Rounds: 30 Jumping Jacks 15 Air Squats 30 Walking Lunges 15 Push-Ups 30 Jumping Jacks 15 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B. Station A: 6 Burpees 12 …

Monday 05.26.25

Warm-Up 3 Rounds: 8 Strict Presses, with an empty bar 16 Jumping Jacks 8 Walking Lunges 16 Jumping Jacks 8 Push Presses, with an empty bar Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/21/21) Note: 1 set is all 6 movements. Build in the …

Sunday 05.18.25

Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …