Warm-Up
A)
2 Rounds
10M High Knees
10M Lunges
10M Butt Kickers
10M Bear Crawl
B)
2 Rounds
10 Empty bar Back Squats
10 Ball Slams
10 Wall Balls
10 Ball slams
Strength
Back Squat
3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then 90% of 3@ RPE9 for 3 more sets fo 3
Objective: build to an RPE of 9 for 3 repetitions in the Back Squat, then perform 3 additional sets of 3 repetitions at 90% of your 3@ RPE9 of the day!
In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
“EMOMDAY”
Every 2 min x 8 rounds:
A.
200m Run
Then max Handstand Push-Ups
B.
200m Row
Max Dumbbell Walking Lunges, 50#/35#
RX+: 70#/50#
AX: 35#/25#
RX: as is
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Handstand Push-Ups: scale movement to strict DB Press if needed, or use this time to work on kipping HSPU
Dumbbell Walking Lunges: Dumbbell movements should be walking, choose a load, you can complete sets of 10 repetitions before putting the dumbbells down.