Wednesday 11.13.19

Warm-Up A) 4 min EMOM (every minute on the minute): 8 Wall Ball 20lb/14lb 8 Ring Rows 4 Push-Ups B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 3 Handstand Kick-Up Strength Squat Snatch 1 rep @ […]

Monday 11.11.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Lunge 100m Run B) 20-20-20: Double-Unders 10-10-10: Air Squats 5-5-5: Handstand Kick-Up Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8 6 reps @ RPE 9 Strength Tip Objective: build to a heavy 6 rep […]

Wednesday 11.13.19

Warm-Up A) 4 min EMOM (every minute on the minute): 8 Wall Ball 20lb/14lb 8 Ring Rows 4 Push-Ups B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 3 Handstand Kick-Up Strength Squat Snatch 1 rep @ […]

Monday 11.11.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Lunge 100m Run B) 20-20-20: Double-Unders 10-10-10: Air Squats 5-5-5: Handstand Kick-Up Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8 6 reps @ RPE 9 Strength Tip Objective: build to a heavy 6 rep […]

Thursday 03.28.19

Warm-Up A) 2 Rounds: 200m Run 5 Broad Jumps 10 Lunges 15 Ball Slams B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 3 Handstand Kick-Up Strength Squat Snatch Heavy 3 Then 2 sets x 3 reps […]

Thursday 03.28.19

Warm-Up A) 2 Rounds: 200m Run 5 Broad Jumps 10 Lunges 15 Ball Slams B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 3 Handstand Kick-Up Strength Squat Snatch Heavy 3 Then 2 sets x 3 reps […]

Saturday 03.23.19

Warm-Up A) 4 min EMOM (every minute on the minute): 8 Wall Balls, 20lb/14lb 8 Ring Rows 4 Push-Ups B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 3 Handstand Kick-Up Strength Squat Snatch Heavy 3 Then […]

Saturday 03.23.19

Warm-Up A) 4 min EMOM (every minute on the minute): 8 Wall Balls, 20lb/14lb 8 Ring Rows 4 Push-Ups B) Every 3 Minutes x 3 rounds, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 3 Handstand Kick-Up Strength Squat Snatch Heavy 3 Then […]

Wednesday 03.20.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Lunge 1 Minute Row B) 20-20-20: Double Unders 10-10-10: Air Squats 5-5-5: Handstand Kick-Up Strength Back Squat Heavy 5 Then 2 sets x 5 reps at 90% of heaviest 5 rep Objective: build to a heavy 5 rep squat. Then take 10% off that […]

Wednesday 03.20.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Lunge 1 Minute Row B) 20-20-20: Double Unders 10-10-10: Air Squats 5-5-5: Handstand Kick-Up Strength Back Squat Heavy 5 Then 2 sets x 5 reps at 90% of heaviest 5 rep Objective: build to a heavy 5 rep squat. Then take 10% off that […]

Tuesday 03.12.19

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 30-20-10: Double-Unders 5-5-5: Handstand Kick-Up Strength Back Squat Heavy 5 Then 1 set x 5 reps at 90% of heaviest 5 rep. Objective: build to a heavy 5 rep […]

Tuesday 03.12.19

Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 30-20-10: Double-Unders 5-5-5: Handstand Kick-Up Strength Back Squat Heavy 5 Then 1 set x 5 reps at 90% of heaviest 5 rep. Objective: build to a heavy 5 rep […]