Saturday 03.28.20

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: […]

Saturday 03.28.20

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: […]

Wednesday 01.08.20

Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training […]

Wednesday 01.08.20

Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training […]

Thursday 11.21.19

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ […]

Thursday 11.21.19

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ […]

Saturday 11.16.19

Warm-Up A) 3 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups – Rest 30 sec 6 Box Jumps 30”/24” 30m Sprint – Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Push Jerk 3@ RPE 6 3@ RPE 7 3@ RPE 8 3@ RPE […]

Saturday 11.16.19

Warm-Up A) 3 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups – Rest 30 sec 6 Box Jumps 30”/24” 30m Sprint – Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Push Jerk 3@ RPE 6 3@ RPE 7 3@ RPE 8 3@ RPE […]

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 […]