Warm-Up A) EMOMx8 minutes: 20 Double-Unders 10 Sit-Ups B) EMOMX8 minutes: Odd: 10 Strict Pull-Ups Even: 10 Strict Ring Dips Workout 1 Minute max calorie Bike Then, EMOMx20 minutes: Bike, calories in part one x 0.65 Ex: If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform …
Category Archives: Upcoming WOD Previews
Monday 12.11.23
Warm-Up A) Every 90 seconds x 4 rounds: 200m Run B) 3 rounds: 8 Step-Ups, on a high box 4 Box Jumps 10 Dumbbell Push Press 10 Sit-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 90% of 5@RPE9 for …
Sunday 12.10.23
Warm-Up A) 12 Calorie Bike Rest 30 Seconds – Repeat for 3 rounds B) 3 Rounds: 8 Dumbbells Snatches 16 Ring Rows 32 Double-Unders Strength Power Clean 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE 9 for 2 …
Saturday 12.09.23
Warm-Up A) 250m Row Rest 30 Seconds Repeat for 3 rounds B) 2 rounds: 12 Kettlebell Swings 12 Overhead Squats, with a PVC pipe 12 Push-Ups 12 Overhead Squats, with a PVC pipe Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE …
Friday 12.08.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout 4 Rounds: 400m Run 20 Calorie Row 10 Hang Power Clean 135#/95#. AX – 95#/65# 5 Thrusters Then, 2 Rounds: 80 Double-Unders 40 Push-Ups 20 Wall Balls 20#/14# …
Thursday 12.07.23
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 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 …
Wednesday 12.06.23
Warm-Up A) EMOMx8 min: Odd: Max Double-Unders Even: 20 Hollow Hold B) EMOMx8 min: Odd: Max Burpee Pull-Ups Even: 20 Handstand Hold C) EMOMx8 min: Odd: Bike at RPE 6 Even: 20 sec Bike at RPE 9 Workout 1000m Row for Time Then, 10x200m Row With 1:1 Rest Note: pace should be at your 1000m …
Tuesday 12.05.23
Warm-Up A) 4 rounds: 1 Minute Bike at RPE 6 30 seconds Row at RPE 9 B) 2 Rounds: 10 Dumbbell Snatches 10 Sit-Ups 10 Overhead Squats, with an empty bar Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then …
Monday 12.04.23
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Saturday 11.18.23
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 15 Sit-Ups 15 V-Up 10 Empty Bar Strict Press 10 Empty bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 sets of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for 2 …
Friday 11.17.23
Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 Squat …