Wednesday 04.01.20

Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps […]

Wednesday 04.01.20

Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps […]

Monday 03.30.20

Warm-Up A) 2 Minute Bike @ RPE6 30 Second Bike @ RPE8 1 Minute Bike @ RPE6 30 Second Bike @ RPE8 30 Second Bike @ RPE6 B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations […]

Monday 03.30.20

Warm-Up A) 2 Minute Bike @ RPE6 30 Second Bike @ RPE8 1 Minute Bike @ RPE6 30 Second Bike @ RPE8 30 Second Bike @ RPE6 B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations […]

Saturday 03.28.20

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: […]

Saturday 03.28.20

Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: […]

Friday 03.27.20

Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low […]

Friday 03.27.20

Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low […]

Thursday 03.26.20

Warm-Up A) 4 Rounds of: 15 Single-Unders 15 Double-Unders 15 Air Squats 15 Knee Raises B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE […]

Thursday 03.26.20

Warm-Up A) 4 Rounds of: 15 Single-Unders 15 Double-Unders 15 Air Squats 15 Knee Raises B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE […]

Wednesday 03.18.20

Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the […]

Tuesday 03.17.20

Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Power Cleans 10 Dumbbell Deadlifts 10 Walking Lunges B) 3 rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength Tip […]