Tuesday 02.25.20

Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 […]

Tuesday 02.25.20

Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 […]

Friday 02.21.20

Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more […]

Friday 02.21.20

Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more […]

Monday 02.10.20

Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees [email protected] RPE 6 [email protected] RPE 7 [email protected] 8 [email protected] 9 Here we are using the RPE chart to regulate the training intensity. […]

Saturday 02.08.20

Warm-Up A) 3 Rounds: 15 Russian Swings 10 Toes-to-Bar 1-minute Row B) 5 rounds: 10 Double-Unders 5 Air Squats 5 Romanian Deadlifts, with an empty bar Strength Deadlift [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8×3 rounds Strength Tip Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip […]

Friday 02.07.20

Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the […]

Monday 02.10.20

Warm-Up A) 2 Rounds: 1 Minute Row Then, 2 rounds: 10 Russian Swings 10 Goblet Squats B) 3 rounds 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Strength Hang Squat Clean, Above Knees [email protected] RPE 6 [email protected] RPE 7 [email protected] 8 [email protected] 9 Here we are using the RPE chart to regulate the training intensity. […]

Saturday 02.08.20

Warm-Up A) 3 Rounds: 15 Russian Swings 10 Toes-to-Bar 1-minute Row B) 5 rounds: 10 Double-Unders 5 Air Squats 5 Romanian Deadlifts, with an empty bar Strength Deadlift [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8×3 rounds Strength Tip Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip […]

Friday 02.07.20

Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the […]

Monday 01.20.20

Warm-Up A) 2 rounds: 15 Russian Swings 15 Romanian Deadlifts, with kettlebell 15 Ring Rows 200m Run B) 3 Rounds: 8 Step-Ups 8 Dumbbell Deadlifts 8 Dumbbell Push Press Strength Deadlift [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8×3 rounds Here we are using the RPE chart to regulate the training intensity. The chart […]

Thursday 01.16.20

Warm-Up A) 2 Rounds: 20m High Knees 20m Butt Kickers 20 Russian Swings 20 Air Squats B) 3 rounds: 5 Dumbbell Hang Cleans 5 Dumbbell Front Squats 5 Dumbbell Push Press Strength Hang Squat Clean Above Knees [email protected] RPE 6 [email protected] RPE 7 [email protected] 8×2 rounds In this set, we are using the RPE chart […]