Thursday 11.07.19

Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 15 Broad Jumps 15 Push-Ups B) 2 Rounds: 8 Dumbbell Press 8 Dumbbell Snatch 16 Russian Swings Strength Push Jerk 4 reps @ RPE 6 sets 4 reps @ RPE 7×2 sets 4 reps @ RPE 8×4 sets Strength Tip In this set, we are […]

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: […]

Thursday 11.07.19

Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 15 Broad Jumps 15 Push-Ups B) 2 Rounds: 8 Dumbbell Press 8 Dumbbell Snatch 16 Russian Swings Strength Push Jerk 4 reps @ RPE 6 sets 4 reps @ RPE 7×2 sets 4 reps @ RPE 8×4 sets Strength Tip In this set, we are […]

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: […]

Saturday 10.26.19

Warm-Up A) 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups B) 9-6-3: Overhead Squats, with an empty bar Ball Slam Box Jump, 24”/20” Strength Snatch Work EMOMx4 rounds: 2 Hang Snatch, Above the Knee @ RPE 7 – 3 Minutes Rest EMOMx4 rounds: 2 Hang Snatch, Below The Knees @ RPE 7 – […]

Saturday 10.26.19

Warm-Up A) 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups B) 9-6-3: Overhead Squats, with an empty bar Ball Slam Box Jump, 24”/20” Strength Snatch Work EMOMx4 rounds: 2 Hang Snatch, Above the Knee @ RPE 7 – 3 Minutes Rest EMOMx4 rounds: 2 Hang Snatch, Below The Knees @ RPE 7 – […]

Tuesday 10.08.19

Warm-Up A) 2 Rounds: 400m Run 20 Russian Swings 20 Step-Ups B) 3 rounds: 200m Run 40 Singles 20 Double-Unders Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate the […]

Tuesday 10.08.19

Warm-Up A) 2 Rounds: 400m Run 20 Russian Swings 20 Step-Ups B) 3 rounds: 200m Run 40 Singles 20 Double-Unders Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate the […]

Wednesday 10.02.19

Warm-Up A) 2 Rounds: 400m Run 20 Ring Rows 20 Sit-Ups B) 3 rounds: 200m Run 10 Push-Ups 10 Kettlebell Swings Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate […]

Wednesday 10.02.19

Warm-Up A) 2 Rounds: 400m Run 20 Ring Rows 20 Sit-Ups B) 3 rounds: 200m Run 10 Push-Ups 10 Kettlebell Swings Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate […]

Saturday 06.29.19

Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE […]

Saturday 06.29.19

Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE […]