Friday 06.14.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: […]

Friday 06.14.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: […]

Thursday 04.11.19

Warm-Up A) 10 Step-Ups on a box 10 V – Ups 5 Push-Ups 5 Strict Pull-Ups B) 2 Rounds: 8 calorie Bike 8 Strict Press, with a barbell 8 Front Squats, with a barbell Strength EMOMx10 2 Power Clean From Floor Objective: start with between 60-65% of 1RM, If you do not have an established […]

Thursday 04.11.19

Warm-Up A) 10 Step-Ups on a box 10 V – Ups 5 Push-Ups 5 Strict Pull-Ups B) 2 Rounds: 8 calorie Bike 8 Strict Press, with a barbell 8 Front Squats, with a barbell Strength EMOMx10 2 Power Clean From Floor Objective: start with between 60-65% of 1RM, If you do not have an established […]

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 […]

Thursday 01.24.19

Warm-Up A) 2 Rounds of: 45 seconds Burpee @ Moderate Pace 15 seconds Rest 45 seconds Row @ sec Moderate Pace 15 seconds Rest 45 seconds Run 15 seconds Rest B) 2 Rounds: 10 Push Press, with an empty bar 15 Ring Rows 20 Sit-Ups Strength 3 sets: 1 Push Press 1 Split jerk Strength […]

Thursday 01.24.19

Warm-Up A) 2 Rounds of: 45 seconds Burpee @ Moderate Pace 15 seconds Rest 45 seconds Row @ sec Moderate Pace 15 seconds Rest 45 seconds Run 15 seconds Rest B) 2 Rounds: 10 Push Press, with an empty bar 15 Ring Rows 20 Sit-Ups Strength 3 sets: 1 Push Press 1 Split jerk Strength […]

Friday 01.04.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6 minutes: Odd Minutes: 8 Shoulder Rolls 4 Burpees Even Minutes: 8 Strict Press with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Press 4 sets x 10 reps B. Bent Over […]

Friday 01.04.19

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6 minutes: Odd Minutes: 8 Shoulder Rolls 4 Burpees Even Minutes: 8 Strict Press with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Press 4 sets x 10 reps B. Bent Over […]

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 […]