Saturday 01.25.20

Warm-Up A) 2 Rounds: 200m Run 10m Broad Jump 10 Windmills 10 Toes-to-Bar B) 3 rounds: 5 Front Squats, with an empty bar 5 Press, with an empty bar Strength Hang Squat Clean, above knees 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 rounds In this set, we are using the […]

Saturday 01.25.20

Warm-Up A) 2 Rounds: 200m Run 10m Broad Jump 10 Windmills 10 Toes-to-Bar B) 3 rounds: 5 Front Squats, with an empty bar 5 Press, with an empty bar Strength Hang Squat Clean, above knees 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 rounds In this set, we are using the […]

Sunday 12.15.19

Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until […]

Sunday 12.15.19

Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until […]

Monday 10.07.19

Warm-Up A) 40 seconds on / 20 seconds rest X 4 rounds: Cal Bike Burpees Sit-Up B) 2 rounds: 6 Front Squats, with an empty bar 6 Push Press 3 Strict Pull-Ups 3 Strict Toes-to-Bar Strength Clean Work EMOMx3 minutes: 3 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3 minutes: […]

Monday 10.07.19

Warm-Up A) 40 seconds on / 20 seconds rest X 4 rounds: Cal Bike Burpees Sit-Up B) 2 rounds: 6 Front Squats, with an empty bar 6 Push Press 3 Strict Pull-Ups 3 Strict Toes-to-Bar Strength Clean Work EMOMx3 minutes: 3 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3 minutes: […]

Tuesday 09.03.19

Warm-Up A) 400M Row 20M High Knees 20M Butt Kickers 20M Walking Lunges 200M Row 20M High Knees 20M Butt Kickers 20M Walking Lunges B) EMOMx6min: Every Minute on the minute alternate stations o) 10 Overhead Squats, with an empty bar e) 10 Burpees Strength Overhead Squat 4 reps @ RPE 6 4 reps @ […]

Tuesday 09.03.19

Warm-Up A) 400M Row 20M High Knees 20M Butt Kickers 20M Walking Lunges 200M Row 20M High Knees 20M Butt Kickers 20M Walking Lunges B) EMOMx6min: Every Minute on the minute alternate stations o) 10 Overhead Squats, with an empty bar e) 10 Burpees Strength Overhead Squat 4 reps @ RPE 6 4 reps @ […]

Friday 07.05.19

Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push Ups B) 2 Rounds: 20 seconds Handstand hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx8 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 […]

Friday 07.05.19

Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push Ups B) 2 Rounds: 20 seconds Handstand hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx8 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 […]

Tuesday 03.19.19

Warm-Up A) 12-9-6: Kettlebell Windmill, with a light kettlebell Burpees B) 2 Rounds of: 200m Run 10 Power Clean,s below the knee with an empty bar 10 Strict Press, with an empty bar 10 Step-Ups – Rest 30 Seconds Strength Squat Clean Heavy 3 Then 2 sets x 3 reps at 90% of heaviest 3 […]