Thursday 02.20.20

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to […]

Thursday 02.20.20

Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to […]

Wednesday 12.25.19

Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front […]

Wednesday 12.25.19

Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front […]

Saturday 11.16.19

Warm-Up A) 3 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups – Rest 30 sec 6 Box Jumps 30”/24” 30m Sprint – Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Push Jerk [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8 [email protected] RPE […]

Saturday 11.16.19

Warm-Up A) 3 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups – Rest 30 sec 6 Box Jumps 30”/24” 30m Sprint – Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Push Jerk [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8 [email protected] RPE […]

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 […]

Saturday 11.02.19

Warm-Up A) 10 Dumbbell Strict Press 20 Single-Unders 10 Air Squats 20 Single-Unders B) 3 rounds: 12 Calorie Row 8 Empty Bar Press 4 Kipping Pull-Ups 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 using […]

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 […]

Saturday 11.02.19

Warm-Up A) 10 Dumbbell Strict Press 20 Single-Unders 10 Air Squats 20 Single-Unders B) 3 rounds: 12 Calorie Row 8 Empty Bar Press 4 Kipping Pull-Ups 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 using […]