Friday 05.17.19

Warm-Up A) 4 Rounds: 100m Row 10m High Knees 10m Butt Kickers 10m Lunges B) 1 Round: 8 Shoulder Rolls, with a PVC pipe 8 Overhead Squats, with a PVC Pipe 8 Muscle Snatches, with an empty bar 8 Overhead Squats, with an empty bar Strength Hang Snatch Above the Knees + Hang Snatch Below […]

Friday 05.17.19

Warm-Up A) 4 Rounds: 100m Row 10m High Knees 10m Butt Kickers 10m Lunges B) 1 Round: 8 Shoulder Rolls, with a PVC pipe 8 Overhead Squats, with a PVC Pipe 8 Muscle Snatches, with an empty bar 8 Overhead Squats, with an empty bar Strength Hang Snatch Above the Knees + Hang Snatch Below […]

Wednesday 05.08.19

Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats with a PVC B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls 100m Row Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 […]

Wednesday 05.08.19

Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats with a PVC B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls 100m Row Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 […]

Saturday 05.04.19

Warm-Up A) 2 Rounds: 20 seconds Cal Bike 10 seconds Rest 20 seconds Ball Slams 10 seconds Rest B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 @ RPE 7 1 […]

Saturday 05.04.19

Warm-Up A) 2 Rounds: 20 seconds Cal Bike 10 seconds Rest 20 seconds Ball Slams 10 seconds Rest B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 @ RPE 7 1 […]

Wednesday 02.06.19

Warm-Up A) 12-9-6 with a light Kettlebell: Windmill Overhead Squats, with an empty bar B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Power Snatches, below the knee with an empty bar – Rest 30 seconds 10 calories Row – Rest 30 seconds Strength Power Snatches, unbroken 2 sets […]

Wednesday 02.06.19

Warm-Up A) 12-9-6 with a light Kettlebell: Windmill Overhead Squats, with an empty bar B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Power Snatches, below the knee with an empty bar – Rest 30 seconds 10 calories Row – Rest 30 seconds Strength Power Snatches, unbroken 2 sets […]

Saturday 01.26.19

Warm-Up A) Every Minute on the Minute x 8 rounds: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Overhead Squats, with an Empty Bar B) Reverse Tabata, 8 rounds: 10 sec work / 20 sec rest Kipping Pull-Ups Hang Squat Snatch, with an empty bar Strength Squat Snatch 3 sets x 3 […]

Saturday 01.26.19

Warm-Up A) Every Minute on the Minute x 8 rounds: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Overhead Squats, with an Empty Bar B) Reverse Tabata, 8 rounds: 10 sec work / 20 sec rest Kipping Pull-Ups Hang Squat Snatch, with an empty bar Strength Squat Snatch 3 sets x 3 […]

Monday 12.10.18

Warm-Up A) Every Minute on the Minute for 10 min: Minute 1: 8 Assault Bike Cal 4 Slow Overhead Squats, with an Empty Bar Minute 2: 10m Butt Kickers 10m High Knees 5 Burpees B) Tabata for 8 rounds: 20 sec work / 10 sec rest Sit-Up Hang Squat Snatch, with an Empty Bar Strength […]

Monday 12.10.18

Warm-Up A) Every Minute on the Minute for 10 min: Minute 1: 8 Assault Bike Cal 4 Slow Overhead Squats, with an Empty Bar Minute 2: 10m Butt Kickers 10m High Knees 5 Burpees B) Tabata for 8 rounds: 20 sec work / 10 sec rest Sit-Up Hang Squat Snatch, with an Empty Bar Strength […]