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 @ […]

Sunday 11.10.19

Warm-Up A) 2 rounds: 1-minute Row 20 Sit-Ups 10 Russian Swings 5 Push-Ups Workout 3 Rounds: 20 Bench Press, 135#/95#, 20 Toes-to-Bar Then, 2 Rounds: 40 Calorie Row 40 American Swings 70#/53#. Then, 60 Burpees Workout Tip 3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or […]

Monday 11.04.19

Warm-Up A) 1 round: 200m Run 40 Double-Unders 200m Run 20 Double-Unders B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Snatch, below the knees 5 Overhead Squats Strength Snatch Work EMOMx12 minutes: 1 Squat Snatches @ RPE 8 Strength Tip Grab the bar in your snatch […]

Sunday 11.10.19

Warm-Up A) 2 rounds: 1-minute Row 20 Sit-Ups 10 Russian Swings 5 Push-Ups Workout 3 Rounds: 20 Bench Press, 135#/95#, 20 Toes-to-Bar Then, 2 Rounds: 40 Calorie Row 40 American Swings 70#/53#. Then, 60 Burpees Workout Tip 3 Rounds: each set of bench press and toes to bar should be completed in 3 sets or […]

Monday 11.04.19

Warm-Up A) 1 round: 200m Run 40 Double-Unders 200m Run 20 Double-Unders B) 3 Rounds starting with an empty bar and adding load after each round: 5 Hang Power Snatch, below the knees 5 Overhead Squats Strength Snatch Work EMOMx12 minutes: 1 Squat Snatches @ RPE 8 Strength Tip Grab the bar in your snatch […]

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 – […]

Sunday 10.20.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Walking Lunge 10 Kettlebell swings 200m Run B) 3 Rounds: 12 Calorie Row 6 Strict Pull-Ups 3 Burpees Workout 800m Run 3 Rounds: 10 Toes-to-Bar 10 Ring Dips Then, 400m Run 3 Rounds: 15 Calorie Row 15 Power Cleans 95#/65# Then, 200m Run 3 […]

Thursday 10.17.19

Warm-Up A) 2 Rounds: 15m High Knees 15 Broad Jumps 100m Run 15m High Knees 15 Broad Jumps 100m Row B) 15-10-5: Dumbbell Power Cleans Dumbbell Front Squats GHD Sit-Ups Strength Clean Work EMOMx4 minutes: 2 Hang Clean, Above the Knee @ RPE 7 – 3 Minute Rest EMOMx4 minutes: 2 Hang Clean, below The […]

Sunday 10.20.19

Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Walking Lunge 10 Kettlebell swings 200m Run B) 3 Rounds: 12 Calorie Row 6 Strict Pull-Ups 3 Burpees Workout 800m Run 3 Rounds: 10 Toes-to-Bar 10 Ring Dips Then, 400m Run 3 Rounds: 15 Calorie Row 15 Power Cleans 95#/65# Then, 200m Run 3 […]