Tuesday 02.11.20

Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes […]

Tuesday 02.11.20

Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes […]

Thursday 11.21.19

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ […]

Thursday 11.21.19

Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ […]

Saturday 11.16.19

Warm-Up A) 3 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups – Rest 30 sec 6 Box Jumps 30”/24” 30m Sprint – Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Push Jerk [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8 [email protected] RPE […]

Saturday 11.16.19

Warm-Up A) 3 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups – Rest 30 sec 6 Box Jumps 30”/24” 30m Sprint – Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Seconds Handstand Hold 14 Seconds Bar Hang Strength Push Jerk [email protected] RPE 6 [email protected] RPE 7 [email protected] RPE 8 [email protected] RPE […]

Thursday 10.10.19

Warm-Up A) 200m Jog 3 rounds: 10m High Knees 10m Walking Lunge 10m Butt Kickers Then, 200m Jog B) 2 rounds: 20 Double-Unders 100m Sprint 200m Jog Cardio 4 Rounds: 400m Run For Time – Rest 5 Minutes. repeat Arm You Ready 3 Rounds for quality: 12 Barbell Curls 12 Bar Dips 24 V- Ups […]

Thursday 10.10.19

Warm-Up A) 200m Jog 3 rounds: 10m High Knees 10m Walking Lunge 10m Butt Kickers Then, 200m Jog B) 2 rounds: 20 Double-Unders 100m Sprint 200m Jog Cardio 4 Rounds: 400m Run For Time – Rest 5 Minutes. repeat Arm You Ready 3 Rounds for quality: 12 Barbell Curls 12 Bar Dips 24 V- Ups […]

Tuesday 08.13.19

Warm-Up A) 4 Rounds: 100m Jog 100m Sprint – 1 min rest B) 2 Rounds: 12 Walking Lunges 12 Ring Rows 12 Russian Swings Strength Overhead Squat 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training […]

Tuesday 08.13.19

Warm-Up A) 4 Rounds: 100m Jog 100m Sprint – 1 min rest B) 2 Rounds: 12 Walking Lunges 12 Ring Rows 12 Russian Swings Strength Overhead Squat 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training […]