Tuesday 10.08.19

Warm-Up A) 2 Rounds: 400m Run 20 Russian Swings 20 Step-Ups B) 3 rounds: 200m Run 40 Singles 20 Double-Unders Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate the […]

Tuesday 10.08.19

Warm-Up A) 2 Rounds: 400m Run 20 Russian Swings 20 Step-Ups B) 3 rounds: 200m Run 40 Singles 20 Double-Unders Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate the […]

Wednesday 10.02.19

Warm-Up A) 2 Rounds: 400m Run 20 Ring Rows 20 Sit-Ups B) 3 rounds: 200m Run 10 Push-Ups 10 Kettlebell Swings Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate […]

Wednesday 10.02.19

Warm-Up A) 2 Rounds: 400m Run 20 Ring Rows 20 Sit-Ups B) 3 rounds: 200m Run 10 Push-Ups 10 Kettlebell Swings Strength Push Jerk 6 reps @ RPE 6×2 sets 6 reps @ RPE 7×2 sets 6 reps @ RPE 8×2 sets Strength Tip In this set, we are using the RPE chart to regulate […]

Friday 07.26.19

Warm-Up A) 2 Rounds: 8 Calorie Bike 4 Hand-Release Push-Ups 8 Calorie Bike B) 2 Rounds: 8 Wall Balls, 14#/10# 8 Toes-to-Bar 16 Ball Slams Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then, 2 more set of 3 at a -10% drop of 3@RPE9 […]

Friday 07.26.19

Warm-Up A) 2 Rounds: 8 Calorie Bike 4 Hand-Release Push-Ups 8 Calorie Bike B) 2 Rounds: 8 Wall Balls, 14#/10# 8 Toes-to-Bar 16 Ball Slams Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then, 2 more set of 3 at a -10% drop of 3@RPE9 […]

Monday 07.15.19

Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more […]

Monday 07.15.19

Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more […]

Wednesday 07.10.19

Warm-Up A) EMOM x 12 minutes, alternating: Minute 1: 30 seconds Row Minute 2: 5 Push-Ups + 20 Sit-Ups Minute 3: Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 9 GHD Sit-Ups Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then 1 more set […]

Wednesday 07.10.19

Warm-Up A) EMOM x 12 minutes, alternating: Minute 1: 30 seconds Row Minute 2: 5 Push-Ups + 20 Sit-Ups Minute 3: Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 9 GHD Sit-Ups Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then 1 more set […]