Saturday 01.18.20

Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of […]

Saturday 01.18.20 Copy

Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of […]

Saturday 12.28.19

Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of […]

Saturday 12.28.19

Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of […]

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 11.02.19

Warm-Up A) 10 Dumbbell Strict Press 20 Single-Unders 10 Air Squats 20 Single-Unders B) 3 rounds: 12 Calorie Row 8 Empty Bar Press 4 Kipping Pull-Ups 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 using […]

Saturday 11.02.19

Warm-Up A) 10 Dumbbell Strict Press 20 Single-Unders 10 Air Squats 20 Single-Unders B) 3 rounds: 12 Calorie Row 8 Empty Bar Press 4 Kipping Pull-Ups 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 using […]

Monday 10.14.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawls B) 3 Rounds: 10 Strict Dumbbell Press 10 Air Squats 10 Dumbbell Power Cleans 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 […]

Monday 10.14.19

Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawls B) 3 Rounds: 10 Strict Dumbbell Press 10 Air Squats 10 Dumbbell Power Cleans 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 […]

Wednesday 07.31.19

Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement […]

Wednesday 07.31.19

Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement […]