Wednesday 02.13.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats 30 sec Bar Hang. B) 2 Rounds: 10 Back Squats, with an empty bar 1min Row at 7/10 effort Strength Barbell Lunges 3 sets x 8 reps Objective: build each set, starting with the bar, in reps of 8 […]

Tuesday 02.12.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Bear Crawl 200m Jog B) 2 Rounds: 10 Ring Rows 20 Double-Unders 30m Farmers Carry Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 4 sets x 4 reps B. Kipping Unbroken Pull-Ups 8 sets x 8 reps Strength Tip You […]

Wednesday 02.13.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats 30 sec Bar Hang. B) 2 Rounds: 10 Back Squats, with an empty bar 1min Row at 7/10 effort Strength Barbell Lunges 3 sets x 8 reps Objective: build each set, starting with the bar, in reps of 8 […]

Tuesday 02.12.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Bear Crawl 200m Jog B) 2 Rounds: 10 Ring Rows 20 Double-Unders 30m Farmers Carry Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 4 sets x 4 reps B. Kipping Unbroken Pull-Ups 8 sets x 8 reps Strength Tip You […]

Monday 02.11.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Snatch, at mid shin 100m-100m-100m: Row Strength Power Snatches, unbroken 3 sets x 4 reps Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight […]

Monday 02.11.19

Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Snatch, at mid shin 100m-100m-100m: Row Strength Power Snatches, unbroken 3 sets x 4 reps Objective: build each set, starting with the bar, in reps of 8 until you build to a challenging weight […]

Monday 02.04.19

Warm-Up A) 3 Rounds: 30 Single-Unders 15m High Knees 15m Butt Kickers 15 Tempo Dumbbell Press B) 2 Rounds: 10 Step-Ups, on a Box 10 Strict Press 10 Calorie Bike Strength Push Press 2 sets x 8 reps Strength Tip Build each set, starting with the bar, in reps of 8 until you build to […]

Monday 02.04.19

Warm-Up A) 3 Rounds: 30 Single-Unders 15m High Knees 15m Butt Kickers 15 Tempo Dumbbell Press B) 2 Rounds: 10 Step-Ups, on a Box 10 Strict Press 10 Calorie Bike Strength Push Press 2 sets x 8 reps Strength Tip Build each set, starting with the bar, in reps of 8 until you build to […]

Wednesday 01.30.19

Warm-Up A) 2 Rounds of: 10m Bear Crawl 10m High Knees 10m Butt Kicker 10 Dumbbell Push Press B) 1 Round: 100m Run 5 Burpees 100m Run 10 Lunges 100m Run 15 GHD Sit-Ups 100m Run Strength 1 Heavy Set: 1 Push Press 1 Split jerk Strength Tip Your goal is to build to a […]

Wednesday 01.30.19

Warm-Up A) 2 Rounds of: 10m Bear Crawl 10m High Knees 10m Butt Kicker 10 Dumbbell Push Press B) 1 Round: 100m Run 5 Burpees 100m Run 10 Lunges 100m Run 15 GHD Sit-Ups 100m Run Strength 1 Heavy Set: 1 Push Press 1 Split jerk Strength Tip Your goal is to build to a […]