Wednesday 03.04.20

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Dumbbell Press 20M Bear Crawl 5 Box Jumps B) 3 rounds: 30 Single-Unders 15 Double-Unders 15 Wall Balls Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions […]

Monday 03.02.20

Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of […]

Tuesday 03.03.20

Warm-Up A) 5 Rounds: 5 Single-arm Russian Kettlebell Swing, Left 5 Single-arm Russian Kettlebell Swing, Right 5 Tempo Hand Release Push-Ups (3 seconds down each rep) 1 Minute Bike at RPE 6 B) 3 rounds: 2 Strict Pull-Ups 2 Bar Dips 10 GHD Sit-Ups 10 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips* […]

Monday 03.02.20

Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of […]

Sunday 03.01.20

Warm-Up A) 1 Round: 1 Minute Bike 1 Minute Row 30 seconds Bike 30 seconds Row B) 2 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 5 Dumbbell Shoulder-to-Overhead 15 Sit-Ups Workout 10 Minute AMRAP: 5 Power Cleans, 185#/135# 10 Calorie Bike 200m Run – 3 Minute Rest 10 Minute AMRAP: 5 Deadlifts, 185#/135# 10 […]

Saturday 02.29.20

Warm-Up A) 3 Rounds: 200m Row 200m Run 10 Dumbbell Snatches B) 2 Round with an empty bar: 6 Snatch Grip Romanian Deadlifts 6 Muscle Snatches, from the hip 6 Power Snatches, from the hip Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 Strength […]

Sunday 03.01.20

Warm-Up A) 1 Round: 1 Minute Bike 1 Minute Row 30 seconds Bike 30 seconds Row B) 2 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 5 Dumbbell Shoulder-to-Overhead 15 Sit-Ups Workout 10 Minute AMRAP: 5 Power Cleans, 185#/135# 10 Calorie Bike 200m Run – 3 Minute Rest 10 Minute AMRAP: 5 Deadlifts, 185#/135# 10 […]

Saturday 02.29.20

Warm-Up A) 3 Rounds: 200m Row 200m Run 10 Dumbbell Snatches B) 2 Round with an empty bar: 6 Snatch Grip Romanian Deadlifts 6 Muscle Snatches, from the hip 6 Power Snatches, from the hip Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 Strength […]

Thursday 02.27.20

Warm-Up A) EMOMx10: Odd: 40-second Push-Up Plank Even: 10 Ring Rows + 5 close grip Push-Ups B) 3 round: 10 cal Bike 10 Knee Raises 5 Negative Dips Strength EMOMx12: Minute A- Muscle-Ups.Dips Minute B- 1 Min Sub Max Calorie Bike Minute C- Rest Strength Tip Objective: choose a muscle-up variation (ring or bar) and […]

Wednesday 02.26.20

Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 Sit-Ups Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 High Hang Power Clean + 1 Low Hang Power Clean + […]

Friday 02.28.20

Warm-Up A) 2 rounds: 150m Row 10 Dumbbell Snatches, light, with Left arm 10 Dumbbell Snatches, light, with right arm 10 Jumping Squats B) 2 rounds: 10 Wall Balls, with a pause at the bottom 5 Burpees, with strict push-up Strength 3 Second Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE […]