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 […]

Monday 02.17.20

Warm-Up A) 2 Rounds: 200m Row 8 American Swings 8 Dumbbell Snatches 8 Sit-Ups B) 3 rounds: 6 Snatch Grip RDL, with an empty bar 6 Hang Power Snatch, with an empty bar 6 Jumping Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 […]

Saturday 02.15.20

Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups […]

Monday 02.17.20

Warm-Up A) 2 Rounds: 200m Row 8 American Swings 8 Dumbbell Snatches 8 Sit-Ups B) 3 rounds: 6 Snatch Grip RDL, with an empty bar 6 Hang Power Snatch, with an empty bar 6 Jumping Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 […]

Saturday 02.15.20

Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups […]

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 […]

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. […]

Sunday 02.09.20

Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for […]

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 […]

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. […]