Monday 01.13.20

Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE […]

Monday 01.13.20

Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE […]

Tuesday 01.07.20

Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 […]

Tuesday 01.07.20

Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 […]

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 […]

Sunday 11.24.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 […]

Sunday 11.24.19

Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 […]

Wednesday 11.06.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20 Air Squats B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx12 minutes: 1 Squat Clean @ RPE 8 Strength Tip In this set, we […]

Wednesday 11.06.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20 Air Squats B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx12 minutes: 1 Squat Clean @ RPE 8 Strength Tip In this set, we […]

Tuesday 10.29.19

Warm-Up A) 3 Rounds: 8 Wall Balls, 20#/14# 4 Burpees 8 Knee Raises B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx6 minutes: 2 Hang Cleans, below The Knees @ RPE 7 – […]

Tuesday 10.29.19

Warm-Up A) 3 Rounds: 8 Wall Balls, 20#/14# 4 Burpees 8 Knee Raises B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Clean, below the knees 5 Front Squats 5 Push Press Strength Clean Work EMOMx6 minutes: 2 Hang Cleans, below The Knees @ RPE 7 – […]