Monday 02.03.20

Warm-Up A) 3 Rounds: 200m Run 10 Dumbbells Press, Left 10 Dumbbells Press, Right 10 Dumbbells Lunges B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×3 […]

Monday 02.03.20

Warm-Up A) 3 Rounds: 200m Run 10 Dumbbells Press, Left 10 Dumbbells Press, Right 10 Dumbbells Lunges B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×3 […]

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 @ […]

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 @ […]

Tuesday 10.29.19

Warm-Up A) 3 Rounds: 8 Wall Balls, 20#/14# 4 Burpees 8 Knee Raises B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx6 minutes: 2 Hang Cleans, below The Knees @ RPE 7 – […]

Tuesday 10.29.19

Warm-Up A) 3 Rounds: 8 Wall Balls, 20#/14# 4 Burpees 8 Knee Raises B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx6 minutes: 2 Hang Cleans, below The Knees @ RPE 7 – […]

Monday 10.21.19

Warm-Up A)200m Row 10 Ball Slams 10 Dumbbell Push Press 10 Ring Rows 200m Row B) 10 Goblet Squats 5 Kettlebell Windmills (each arm) 10 Burpees 5 Goblet Squats 5 Kettlebell Windmills (each arm) 5 Burpees Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 […]

Thursday 10.17.19

Warm-Up A) 2 Rounds: 15m High Knees 15 Broad Jumps 100m Run 15m High Knees 15 Broad Jumps 100m Row B) 15-10-5: Dumbbell Power Cleans Dumbbell Front Squats GHD Sit-Ups Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 minutes: 2 Hang Clean, below The […]

Monday 10.21.19

Warm-Up A)200m Row 10 Ball Slams 10 Dumbbell Push Press 10 Ring Rows 200m Row B) 10 Goblet Squats 5 Kettlebell Windmills (each arm) 10 Burpees 5 Goblet Squats 5 Kettlebell Windmills (each arm) 5 Burpees Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 […]

Thursday 10.17.19

Warm-Up A) 2 Rounds: 15m High Knees 15 Broad Jumps 100m Run 15m High Knees 15 Broad Jumps 100m Row B) 15-10-5: Dumbbell Power Cleans Dumbbell Front Squats GHD Sit-Ups Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 minutes: 2 Hang Clean, below The […]

Monday 10.07.19

Warm-Up A) 40 seconds on / 20 seconds rest X 4 rounds: Cal Bike Burpees Sit-Up B) 2 rounds: 6 Front Squats, with an empty bar 6 Push Press 3 Strict Pull-Ups 3 Strict Toes-to-Bar Strength Clean Work EMOMx3 minutes: 3 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3 minutes: […]

Monday 10.07.19

Warm-Up A) 40 seconds on / 20 seconds rest X 4 rounds: Cal Bike Burpees Sit-Up B) 2 rounds: 6 Front Squats, with an empty bar 6 Push Press 3 Strict Pull-Ups 3 Strict Toes-to-Bar Strength Clean Work EMOMx3 minutes: 3 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx3 minutes: […]