Tuesday 02.18.20

Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip […]

Tuesday 02.18.20

Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip […]

Tuesday 02.18.20

Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip […]

Tuesday 02.11.20

Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes […]

Tuesday 02.11.20

Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes […]

Monday 02.10.20

Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees 1@ RPE 6 1@ RPE 7 1@RPE 8 1@RPE 9 Here we are using the RPE chart to regulate the training intensity. […]

Sunday 02.09.20

Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for […]

Friday 02.07.20

Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the […]

Monday 02.10.20

Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees 1@ RPE 6 1@ RPE 7 1@RPE 8 1@RPE 9 Here we are using the RPE chart to regulate the training intensity. […]

Sunday 02.09.20

Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for […]

Friday 02.07.20

Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the […]

Saturday 02.01.20

Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for […]