Friday 11.22.19

Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions […]

Friday 11.22.19

Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions […]

Wednesday 10.16.19

Warm-Up 15m High Knees 15 Ball Slams 15m Butt Kickers 15 Ball Slams 15m Walking Lunges 15 Sit-Ups Cardio 800m Run Rest 5 Minutes 800m Run Rest 5 Minutes 400m Run Rest 5 Minutes 400m Run Rest 5 Minutes Arm You Ready: 3 Rounds for quality: 20 Hammer Curls 20 Russian Swings, heavy 20 GHD […]

Wednesday 10.16.19

Warm-Up 15m High Knees 15 Ball Slams 15m Butt Kickers 15 Ball Slams 15m Walking Lunges 15 Sit-Ups Cardio 800m Run Rest 5 Minutes 800m Run Rest 5 Minutes 400m Run Rest 5 Minutes 400m Run Rest 5 Minutes Arm You Ready: 3 Rounds for quality: 20 Hammer Curls 20 Russian Swings, heavy 20 GHD […]

Saturday 09.07.19

Warm-Up A) 1 Round: 200m Run 20 Air Squats 20 Sit-Ups 200m Run B) 2 Rounds: 12 Dumbbell Deadlifts 6 Dumbbell Front Squats 3 Dumbbell Hang Cleans 1 Minute rest Strength Hang Power Clean, From Ground 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @RPE 8 3 reps @ RPE 9 […]

Saturday 09.07.19

Warm-Up A) 1 Round: 200m Run 20 Air Squats 20 Sit-Ups 200m Run B) 2 Rounds: 12 Dumbbell Deadlifts 6 Dumbbell Front Squats 3 Dumbbell Hang Cleans 1 Minute rest Strength Hang Power Clean, From Ground 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @RPE 8 3 reps @ RPE 9 […]

Thursday 08.15.19

Warm-Up A) 1 Round: 200m Run 100m Row 20 Wall balls 100m Row 200m Run B) 2 Rounds of: 5 Deadlifts, with a snatch grip and with an empty bar 5 Muscle Snatches, from the hip with an empty bar 5 Power Snatches, from the hip with an empty bar. Strength Hang Power Snatch Above […]

Thursday 08.15.19

Warm-Up A) 1 Round: 200m Run 100m Row 20 Wall balls 100m Row 200m Run B) 2 Rounds of: 5 Deadlifts, with a snatch grip and with an empty bar 5 Muscle Snatches, from the hip with an empty bar 5 Power Snatches, from the hip with an empty bar. Strength Hang Power Snatch Above […]

Monday 07.29.19

Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 -90% […]

Monday 07.29.19

Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 -90% […]

Saturday 07.20.19

Warm-Up A) EMOMx8 minutes: Odd: Row Even: 30-second Bar Hang B) 2 Rounds: 15 Knee Raises 10 Dumbbell Power Cleans 10 Dumbbell Bent Over Rows 10 Dumbbell Press 10 Walking Lunges Gymnastic Work EMOMx12 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 […]

Saturday 07.20.19

Warm-Up A) EMOMx8 minutes: Odd: Row Even: 30-second Bar Hang B) 2 Rounds: 15 Knee Raises 10 Dumbbell Power Cleans 10 Dumbbell Bent Over Rows 10 Dumbbell Press 10 Walking Lunges Gymnastic Work EMOMx12 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 […]