Sunday 11.03.19

Warm-Up 21-15-9: Russian Kettlebell Swings Knee Raises Sit-Ups 9-6-3: Push-Ups 18-12-6: Calorie Row Workout 4 Rounds: 400m Run 4 Ring Muscle-Ups 8 Hang Power Cleans CX:135#/95#. RX: 95#/65# Then, 3 Rounds: 14 Kettlebell Swings 53#/35# (CX- 70#/53#) 14 Handstand Push-Ups 14 Calorie Row Then, 2 Rounds: 50 Sit-Ups 50 Weighted Jump Ropes Then, 1 Round: […]

Sunday 11.03.19

Warm-Up 21-15-9: Russian Kettlebell Swings Knee Raises Sit-Ups 9-6-3: Push-Ups 18-12-6: Calorie Row Workout 4 Rounds: 400m Run 4 Ring Muscle-Ups 8 Hang Power Cleans CX:135#/95#. RX: 95#/65# Then, 3 Rounds: 14 Kettlebell Swings 53#/35# (CX- 70#/53#) 14 Handstand Push-Ups 14 Calorie Row Then, 2 Rounds: 50 Sit-Ups 50 Weighted Jump Ropes Then, 1 Round: […]

Wednesday 10.30.19

Warm-Up 4 Rounds: 10m Butt Kickers 10m High Knees 10m Side Lunges 200m Jog Cardio 4 Rounds: 400m Run 200m Walk Arm You Ready: 3 Rounds for quality: 20 Hammer Curls 20 Russian Kettlebell Swings, heavy 20 GHD Sit-Ups Workout 3 Rounds of: 500m Row Then, 4 Rounds: 40m Farmers Walk, 50#/35# 20 Sit-Ups 10 […]

Wednesday 10.30.19

Warm-Up 4 Rounds: 10m Butt Kickers 10m High Knees 10m Side Lunges 200m Jog Cardio 4 Rounds: 400m Run 200m Walk Arm You Ready: 3 Rounds for quality: 20 Hammer Curls 20 Russian Kettlebell Swings, heavy 20 GHD Sit-Ups Workout 3 Rounds of: 500m Row Then, 4 Rounds: 40m Farmers Walk, 50#/35# 20 Sit-Ups 10 […]

Friday 09.27.19

Warm-Up A) 1 round: 50m Farmers Walk 10 Russian Swings 10 American Swings 50m Farmers Walk B) 3 rounds: 12 Step-Ups 6 Box Jumps 12 Ring Rows 6 Kipping Pull-Ups Strength Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×2 Strength Tip In this set, we are using […]

Friday 09.27.19

Warm-Up A) 1 round: 50m Farmers Walk 10 Russian Swings 10 American Swings 50m Farmers Walk B) 3 rounds: 12 Step-Ups 6 Box Jumps 12 Ring Rows 6 Kipping Pull-Ups Strength Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×2 Strength Tip In this set, we are using […]

Wednesday 09.18.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Dumbbell Push Press 20 Sit-Ups B) 1 Round: 12 Overhead Squats, with an empty bar 6 Strict Pull-Ups 6 Overhead Squats, with an empty bar 3 Strict Pull-Ups Strength Power Snatch, From Ground 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 […]

Wednesday 09.18.19

Warm-Up A) 2 Rounds: 40 Single-Unders 20 Dumbbell Push Press 20 Sit-Ups B) 1 Round: 12 Overhead Squats, with an empty bar 6 Strict Pull-Ups 6 Overhead Squats, with an empty bar 3 Strict Pull-Ups Strength Power Snatch, From Ground 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 […]

Saturday 08.10.19

Warm-Up A) 3 Rounds: One Round every 2 Min: 20 Sit-Ups 20m Butt Kicker 20m Farmer Carry 53lb/35lb B) 20-18-16-14: Double-Unders Russian Kettlebell Swings Strength Deadlift 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. […]

Saturday 08.10.19

Warm-Up A) 3 Rounds: One Round every 2 Min: 20 Sit-Ups 20m Butt Kicker 20m Farmer Carry 53lb/35lb B) 20-18-16-14: Double-Unders Russian Kettlebell Swings Strength Deadlift 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. […]