Thursday 12.19.19

Warm-Up A) 3 Rounds: 200m Run 10m Broad Jump 5 Strict Pull-Ups B) 3 Rounds: 10 Hang Power Cleans, with an empty bar 10 Ring Rows 10 Hand-Release Push-Ups. 10 Box Jumps Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 […]

Thursday 12.19.19

Warm-Up A) 3 Rounds: 200m Run 10m Broad Jump 5 Strict Pull-Ups B) 3 Rounds: 10 Hang Power Cleans, with an empty bar 10 Ring Rows 10 Hand-Release Push-Ups. 10 Box Jumps Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 […]

Sunday 11.17.19

Warm-Up A) 2 rounds: 30 Sit-Ups 200m Run 100m Walk b) 3 rounds: 10 Overhead Squats, with an empty bar 10 Wall Balls 10 Pull-Ups 10 Push-Ups Workout AMRAP in 25 min: 80 Wall Ball, 20#/14# 400m Run 20 Power Snatches, 95#/65# 10 Overhead Squats, 95#/65# 5 Ring Muscle-Ups Workout Tip Wall Balls: each round […]

Sunday 11.17.19

Warm-Up A) 2 rounds: 30 Sit-Ups 200m Run 100m Walk b) 3 rounds: 10 Overhead Squats, with an empty bar 10 Wall Balls 10 Pull-Ups 10 Push-Ups Workout AMRAP in 25 min: 80 Wall Ball, 20#/14# 400m Run 20 Power Snatches, 95#/65# 10 Overhead Squats, 95#/65# 5 Ring Muscle-Ups Workout Tip Wall Balls: each round […]

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 […]

Sunday 11.03.19

Warm-Up 21-15-9: Russian Kettlebell Swings Knee Raises Sit-Ups 9-6-3: Push-Ups 18-12-6: Calorie Row Workout 4 Rounds: 400m Run 4 Ring Muscle-Ups 8 Hang Power Cleans CX:135#/95#. RX: 95#/65# Then, 3 Rounds: 14 Kettlebell Swings 53#/35# (CX- 70#/53#) 14 Handstand Push-Ups 14 Calorie Row Then, 2 Rounds: 50 Sit-Ups 50 Weighted Jump Ropes Then, 1 Round: […]

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 […]