Sunday 01.26.20

Warm-Up A) 4 rounds: 100m Jog 10m High Knees 10m Walking Lunges 10m Butt Kickers 10m Broad Jumps B) 3 Rounds: 15 GHD Sit-Ups 15 Ring Rows 10 High Step-Ups, on a box Workout 4 Rounds: 400m Run 30 Dumbbell Reverse Lunges, 50#/35# 20 Pull-Ups 10 Burpee Box Jumps, 30”24” Workout Tip Each round should […]

Sunday 01.26.20

Warm-Up A) 4 rounds: 100m Jog 10m High Knees 10m Walking Lunges 10m Butt Kickers 10m Broad Jumps B) 3 Rounds: 15 GHD Sit-Ups 15 Ring Rows 10 High Step-Ups, on a box Workout 4 Rounds: 400m Run 30 Dumbbell Reverse Lunges, 50#/35# 20 Pull-Ups 10 Burpee Box Jumps, 30”24” Workout Tip Each round should […]

Sunday 11.24.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 […]

Sunday 11.24.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 […]

Wednesday 10.23.19

Warm-Up A) 3 Rounds: 15m Butt Kickers 15m Bear Crawl 15 Russian Swings B) 2 Rounds: 10 Ball Slams 10 Knee Raises 10 Step-Ups, 24” Strength Romanian Deadlift 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 reps Strength Tip In this set, we are using the RPE chart […]

Wednesday 10.23.19

Warm-Up A) 3 Rounds: 15m Butt Kickers 15m Bear Crawl 15 Russian Swings B) 2 Rounds: 10 Ball Slams 10 Knee Raises 10 Step-Ups, 24” Strength Romanian Deadlift 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 reps Strength Tip In this set, we are using the RPE chart […]

Tuesday 10.01.19

Warm-Up A) 3 Rounds: 15m Lunge 15m Bear Crawl 15 Calorie Row B) 3 round: 6 Overhead Squat, with an empty bar 3 Snatch balances, with an empty bar 6 Strict Pull-Ups Strength Snatch EMOMx3: 3 Hang Snatch Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3: 3 Hang Snatch below The Knees […]

Tuesday 10.01.19

Warm-Up A) 3 Rounds: 15m Lunge 15m Bear Crawl 15 Calorie Row B) 3 round: 6 Overhead Squat, with an empty bar 3 Snatch balances, with an empty bar 6 Strict Pull-Ups Strength Snatch EMOMx3: 3 Hang Snatch Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3: 3 Hang Snatch below The Knees […]

Thursday 09.19.19

Warm-Up A) 2 rounds: 10m High Knees 10 Ring Rows 10M Butt Kickers 10 Push-Ups 10m Broad Jumps B) 2 Rounds: 20 seconds Handstand Hold 10 Step-Ups 5 Box Jumps Strength Superset A and B then rest 90-120 seconds. 3 Rounds of: A. 10 reps @ RPE7 Dumbbell Bench Press B. 10 reps @ RPE7 […]

Thursday 09.19.19

Warm-Up A) 2 rounds: 10m High Knees 10 Ring Rows 10M Butt Kickers 10 Push-Ups 10m Broad Jumps B) 2 Rounds: 20 seconds Handstand Hold 10 Step-Ups 5 Box Jumps Strength Superset A and B then rest 90-120 seconds. 3 Rounds of: A. 10 reps @ RPE7 Dumbbell Bench Press B. 10 reps @ RPE7 […]