Saturday 07.13.19

Warm-Up A) 500m Row Then, 2 rounds: 15 Russian Swings 15 Sit-Ups B) 3 Rounds: 10 Deadlifts, with an empty barbell 10 Lunges, with an empty barbell 20 Double-Unders Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 90% of 5 @ […]

Saturday 07.13.19

Warm-Up A) 500m Row Then, 2 rounds: 15 Russian Swings 15 Sit-Ups B) 3 Rounds: 10 Deadlifts, with an empty barbell 10 Lunges, with an empty barbell 20 Double-Unders Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 90% of 5 @ […]

Thursday 05.23.19

Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every […]

Thursday 05.23.19

Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every […]

Monday 06.25.18

Warm-Up 3 Rounds: 15 calorie Row 5 Inchworms with a Push-Up 30 seconds Plank Hold B) 3 Rounds: 10 Barbell Good Mornings 10 Barbell Lunges 10 Strict Press – perform with an empty bar Strength Deadlift 1 Set x 5 reps @ 65% of Heavy Single 1 Set x 5 reps @ 70% of Heavy […]

Monday 06.25.18

Warm-Up 3 Rounds: 15 calorie Row 5 Inchworms with a Push-Up 30 seconds Plank Hold B) 3 Rounds: 10 Barbell Good Mornings 10 Barbell Lunges 10 Strict Press – perform with an empty bar Strength Deadlift 1 Set x 5 reps @ 65% of Heavy Single 1 Set x 5 reps @ 70% of Heavy […]

Sunday 06.17.18

Warm-Up A) Agility Primer, 3 Rounds: 7 Jumping Squats 4 Knees-to-Elbows 3 Broad Jump B) 4:00 EMOM: 3 Power Snatch, with an empty bar 2 Overhead Squat(empty barbell) *Every minute perform the prescribed sequence of movements Strength Front Squat A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session) B) […]

Sunday 06.17.18

Warm-Up A) Agility Primer, 3 Rounds: 7 Jumping Squats 4 Knees-to-Elbows 3 Broad Jump B) 4:00 EMOM: 3 Power Snatch, with an empty bar 2 Overhead Squat(empty barbell) *Every minute perform the prescribed sequence of movements Strength Front Squat A) 2 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session) B) […]

Monday 05.21.18

Warm-Up A) For Completion: 20yd Sprint 9 Hand Release Push-Up 12 Toes-to-Bar 40yd Sprint 7 Hand Release Push-Up 10 Toes-to-Bar 60yd Sprint 5 Hand Release Push-Up 8 Toes-to-Bar 80yd Sprint *Rest 90 seconds between sections А and B B) 3min Plank Hold 2 Wall Climb penalty every time you break. Strength Back Squat Establish 1 […]

Monday 05.21.18

Warm-Up A) For Completion: 20yd Sprint 9 Hand Release Push-Up 12 Toes-to-Bar 40yd Sprint 7 Hand Release Push-Up 10 Toes-to-Bar 60yd Sprint 5 Hand Release Push-Up 8 Toes-to-Bar 80yd Sprint *Rest 90 seconds between sections А and B B) 3min Plank Hold 2 Wall Climb penalty every time you break. Strength Back Squat Establish 1 […]