Wednesday 02.12.20

Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout […]

Wednesday 02.12.20

Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout […]

Wednesday 02.12.20

Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout […]

Friday 11.15.19

Warm-Up A) EMOMx6: odd: Row 40 Seconds even: Jump Rope 40 seconds B) 2 Rounds of: 200m Run 10 Power Cleans, below the knee with an empty bar 10 Strict Press, with an empty bar 10 Step-Ups Rest 30 Seconds Strength Squat Clean 1 rep @ RPE 6 1 rep @ RPE 7 1 rep […]

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 – […]

Monday 10.21.19

Warm-Up A)200m Row 10 Ball Slams 10 Dumbbell Push Press 10 Ring Rows 200m Row B) 10 Goblet Squats 5 Kettlebell Windmills (each arm) 10 Burpees 5 Goblet Squats 5 Kettlebell Windmills (each arm) 5 Burpees Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 […]