Wednesday 10.09.19

Warm-Up A) 2 Rounds: 10 1-Arm Russian Swings L 10 Walking Lunges 10 1-Arm Russian Swings R 10 Burpees B) 2 rounds: 12 Wall Balls, 20#/14# 12 Cal Bike 12 Wall Balls, 20#/14# 6 Cal Bike Strength Barbell Lunges 12 reps @ RPE 6×2 sets 12 reps @ RPE 7×2 sets 12 reps @ RPE […]

Wednesday 10.09.19

Warm-Up A) 2 Rounds: 10 1-Arm Russian Swings L 10 Walking Lunges 10 1-Arm Russian Swings R 10 Burpees B) 2 rounds: 12 Wall Balls, 20#/14# 12 Cal Bike 12 Wall Balls, 20#/14# 6 Cal Bike Strength Barbell Lunges 12 reps @ RPE 6×2 sets 12 reps @ RPE 7×2 sets 12 reps @ RPE […]

Tuesday 08.13.19

Warm-Up A) 4 Rounds: 100m Jog 100m Sprint – 1 min rest B) 2 Rounds: 12 Walking Lunges 12 Ring Rows 12 Russian Swings Strength Overhead Squat 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training […]

Tuesday 08.13.19

Warm-Up A) 4 Rounds: 100m Jog 100m Sprint – 1 min rest B) 2 Rounds: 12 Walking Lunges 12 Ring Rows 12 Russian Swings Strength Overhead Squat 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training […]

Thursday 11.29.18

Warm-Up A) 4 Rounds: 20 seconds on/10 seconds off, alternating stations: Seated Dumbbell Press, 25#/15# American Kettlebell Swings, 35#/25# Wall Climb B) 1 Round: 12 Box Step-Ups, 24”/20” 4 Pull-Ups 8 Box Step-Ups, 24”/20” 4 Pull-Ups 4 Box Step-Ups, 24”/20” 4 Pull-Ups Strength Press 3 sets x 8 reps 4 sets x 8 reps Objective: […]

Thursday 11.29.18

Warm-Up A) 4 Rounds: 20 seconds on/10 seconds off, alternating stations: Seated Dumbbell Press, 25#/15# American Kettlebell Swings, 35#/25# Wall Climb B) 1 Round: 12 Box Step-Ups, 24”/20” 4 Pull-Ups 8 Box Step-Ups, 24”/20” 4 Pull-Ups 4 Box Step-Ups, 24”/20” 4 Pull-Ups Strength Press 3 sets x 8 reps 4 sets x 8 reps Objective: […]