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 […]

Sunday 12.23.18

Warm-Up A) 10-10-10-10: V-Ups Air Squat 5-5-5-5: Strict Chin-Up Ring Push-Ups B) 3 Rounds in order: 20 seconds on/10 seconds off: Hang Power Snatch, with an empty bar Step Ups, 24” Box Single-Unders 1 Round = all 3 movements completed including rest Workout Capacity: 00:00- 10:00 4 Rounds: 4/2 Muscle-Ups 8 Toes-to-Bar 12 Wall Balls, […]

Sunday 12.23.18

Warm-Up A) 10-10-10-10: V-Ups Air Squat 5-5-5-5: Strict Chin-Up Ring Push-Ups B) 3 Rounds in order: 20 seconds on/10 seconds off: Hang Power Snatch, with an empty bar Step Ups, 24” Box Single-Unders 1 Round = all 3 movements completed including rest Workout Capacity: 00:00- 10:00 4 Rounds: 4/2 Muscle-Ups 8 Toes-to-Bar 12 Wall Balls, […]

Tuesday 04.10.18

Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 […]