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 3@ RPE 6 3@ RPE 7 3@ RPE 8 3@ 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 3@ RPE 6 3@ RPE 7 3@ RPE 8 3@ 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 […]

Tuesday 10.22.19

Warm-Up A) 3 Rounds: 200m Row 10 Hand Release Push-Ups 20 Ring Rows B) 2 Rounds: 10 Strict Press 5 Box Jumps, 20” Strength Push Jerk 5 reps @ RPE 6×2 sets 5 reps @ RPE 7×2 sets 5 reps @ RPE 8×3 sets Strength Tip In this set, we are using the RPE chart […]

Tuesday 10.22.19

Warm-Up A) 3 Rounds: 200m Row 10 Hand Release Push-Ups 20 Ring Rows B) 2 Rounds: 10 Strict Press 5 Box Jumps, 20” Strength Push Jerk 5 reps @ RPE 6×2 sets 5 reps @ RPE 7×2 sets 5 reps @ RPE 8×3 sets Strength Tip In this set, we are using the RPE chart […]

Monday 10.14.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawls B) 3 Rounds: 10 Strict Dumbbell Press 10 Air Squats 10 Dumbbell Power Cleans Strength Push Jerk 5 reps @ RPE 6×2 sets 5 reps @ RPE 7×2 sets 5 reps @ RPE 8×3 sets Strength Tip In this set, we are using the […]

Monday 10.14.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawls B) 3 Rounds: 10 Strict Dumbbell Press 10 Air Squats 10 Dumbbell Power Cleans Strength Push Jerk 5 reps @ RPE 6×2 sets 5 reps @ RPE 7×2 sets 5 reps @ RPE 8×3 sets Strength Tip In this set, we are using the […]