Tuesday 11.05.19

Warm-Up A) 500m Row Then, 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Thrusters, with an empty bar B) 2 rounds: 16 Walking Lunges 16 Ball Slams Strength Barbell Lunges 8 reps @ RPE 6 sets 8 reps @ RPE 7×2 sets 8 reps @ RPE […]

Tuesday 11.05.19

Warm-Up A) 500m Row Then, 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Thrusters, with an empty bar B) 2 rounds: 16 Walking Lunges 16 Ball Slams Strength Barbell Lunges 8 reps @ RPE 6 sets 8 reps @ RPE 7×2 sets 8 reps @ RPE […]

Monday 10.28.19

Warm-Up A) EMOMx8 minutes: 4 Calorie Row 8 Air Squats 8 Ball Slams B) 2 Rounds: 16 Walking Lunges 16 Ring Rows 15 Dumbbell Press Strength Barbell Lunges 8 reps @ RPE 6 sets 8 reps @ RPE 7×2 sets 8 reps @ RPE 8×3 sets Strength Tip 8 reps each leg. In this set, […]

Monday 10.28.19

Warm-Up A) EMOMx8 minutes: 4 Calorie Row 8 Air Squats 8 Ball Slams B) 2 Rounds: 16 Walking Lunges 16 Ring Rows 15 Dumbbell Press Strength Barbell Lunges 8 reps @ RPE 6 sets 8 reps @ RPE 7×2 sets 8 reps @ RPE 8×3 sets Strength Tip 8 reps each leg. In this set, […]

Saturday 10.19.19

Warm-Up A) 200m Row 200m Run 20 Walking Lunges 100m Row 100m Run 20 Walking Lunges B) 60-30-15: Single-Unders 15-12-9: Jumping Squats Strength Barbell Lunges 10 reps @ RPE 6×2 sets 10 reps @ RPE 7×2 sets 10 reps @ RPE 8×2 sets Strength Tip 10 reps each leg. In this set, we are using […]

Saturday 10.19.19

Warm-Up A) 200m Row 200m Run 20 Walking Lunges 100m Row 100m Run 20 Walking Lunges B) 60-30-15: Single-Unders 15-12-9: Jumping Squats Strength Barbell Lunges 10 reps @ RPE 6×2 sets 10 reps @ RPE 7×2 sets 10 reps @ RPE 8×2 sets Strength Tip 10 reps each leg. In this set, we are using […]

Wednesday 10.09.19

Warm-Up A) 2 Rounds: 10 1-Arm Russian Swings L 10 Walking Lunges 10 1-Arm Russian Swings R 10 Burpees B) 2 rounds: 12 Wall Balls, 20#/14# 12 Cal Bike 12 Wall Balls, 20#/14# 6 Cal Bike Strength Barbell Lunges 12 reps @ RPE 6×2 sets 12 reps @ RPE 7×2 sets 12 reps @ RPE […]

Wednesday 10.09.19

Warm-Up A) 2 Rounds: 10 1-Arm Russian Swings L 10 Walking Lunges 10 1-Arm Russian Swings R 10 Burpees B) 2 rounds: 12 Wall Balls, 20#/14# 12 Cal Bike 12 Wall Balls, 20#/14# 6 Cal Bike Strength Barbell Lunges 12 reps @ RPE 6×2 sets 12 reps @ RPE 7×2 sets 12 reps @ RPE […]

Monday 09.30.19

Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 15 Air Squats B) 3 rounds: 12 calorie Row 12 Walking Lunges 12 Ball Slams Strength Barbell Lunges 12 reps @ RPE 6×2 sets 12 reps @ RPE 7×2 sets 12 reps @ RPE 8×2 sets Strength Tip Each set should build in load to […]

Monday 09.30.19

Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 15 Air Squats B) 3 rounds: 12 calorie Row 12 Walking Lunges 12 Ball Slams Strength Barbell Lunges 12 reps @ RPE 6×2 sets 12 reps @ RPE 7×2 sets 12 reps @ RPE 8×2 sets Strength Tip Each set should build in load to […]