Tuesday 09.10.19

Warm-Up A) 3 Rounds: 10 Ball Slams 100m Row 10 Wall Balls B) 2 Rounds: 12 Lunges 12 Ring Rows 12 Russian Swings Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate […]

Tuesday 09.10.19

Warm-Up A) 3 Rounds: 10 Ball Slams 100m Row 10 Wall Balls B) 2 Rounds: 12 Lunges 12 Ring Rows 12 Russian Swings Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate […]

Sunday 08.04.19

Warm-Up A) 3 Rounds of each: 30 seconds on/30 Seconds Transition: Row @ RPE 7 Wall Ball Ring Row B) 3 Rounds: 100m Run 10 Knee Raises 10 Lunges Strength 1 Power Clean + 1 Split Jerk 1 set @ RPE 6 1 set @ RPE 7 3 sets @ RPE 8 Strength Tip Objective: […]

Sunday 08.04.19

Warm-Up A) 3 Rounds of each: 30 seconds on/30 Seconds Transition: Row @ RPE 7 Wall Ball Ring Row B) 3 Rounds: 100m Run 10 Knee Raises 10 Lunges Strength 1 Power Clean + 1 Split Jerk 1 set @ RPE 6 1 set @ RPE 7 3 sets @ RPE 8 Strength Tip Objective: […]

Thursday 06.06.19

Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets […]

Thursday 02.07.19

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Single-Unders 20 Sit-Ups 40 seconds Plank Hold 20 seconds Rest Strength Barbell Lunges 2 sets x 8 reps Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging […]

Thursday 02.07.19

Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Single-Unders 20 Sit-Ups 40 seconds Plank Hold 20 seconds Rest Strength Barbell Lunges 2 sets x 8 reps Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging […]

Sunday 01.13.19

Warm-Up A) 2 Rounds: 200m Row 10 Box Jumps 5 Push-Ups B) 2 Rounds with an empty bar: 5 Hang Power Clean 5 Strict Press 10 Front Rack Lunges, with an empty barbell Workout 10 min AMRAP: 1 mile Run As many rounds as possible of: 5 Deadlifts, 225#/155# 10 Hand Release Push-Ups – Rest […]

Sunday 01.13.19

Warm-Up A) 2 Rounds: 200m Row 10 Box Jumps 5 Push-Ups B) 2 Rounds with an empty bar: 5 Hang Power Clean 5 Strict Press 10 Front Rack Lunges, with an empty barbell Workout 10 min AMRAP: 1 mile Run As many rounds as possible of: 5 Deadlifts, 225#/155# 10 Hand Release Push-Ups – Rest […]

Friday 11.23.18

Warm-Up A) 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20-inch box B) 2 Rounds: 4 Strict Press, with an empty bar 8 Barbell Lunges 4 Split Jerks Strength Press 3 sets x 8 reps 3 sets x 8 reps Objective: build in repetitions of 8 until a […]

Friday 11.23.18

Warm-Up A) 2 Rounds: 200m Row 10 Close Grip Push-Ups 10 Ring Rows 10 Step-Ups, on a 20-inch box B) 2 Rounds: 4 Strict Press, with an empty bar 8 Barbell Lunges 4 Split Jerks Strength Press 3 sets x 8 reps 3 sets x 8 reps Objective: build in repetitions of 8 until a […]