Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Category Archives: Upcoming WOD Previews
Monday 09.04.23
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 5k Row for Time – Rest 5 Minutes Pick One Variation for a Test. 5 Minute Max Repetitions: Bar Muscle-Up Chest to Bar Pull-Up Strict Pull-Ups …
Sunday 09.03.23
Warm-Up 2 Rounds: 200m Run 10 Down-Ups 10 Kettlebell Swings 10 Box Jumps Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions. In this set, we are using the RPE chart to regulate …
Saturday 09.02.23
Warm-Up 3 Rounds: 10 Calorie Row 15 Ring Rows 15 Air Squats 10 Hand Release Push-Ups Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions. In this set, we are using …
Friday 09.01.23
Warm-Up 2 Rounds: 200m Run 4 Burpees 8 Ball Slams 12 Muscle Snatches with a Barbell Strength 1 Snatch High Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate …
Friday 08.25.23
Warm-Up 3 Rounds: 12 Calorie Row 6 Strict Pull-Ups 12 Wall Balls, 20#/14# 6 Burpees Strength Touch and Go Deadlifts 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Thursday 08.31.23
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 40-20-10 Dumbbell Power Cleans, 50#/35# Dumbbell Front Squats, 50#/35# 4-2-1 Ring Muscle-Up + 40-20-10 Dumbbell Deadlifts, 50#/35# Dumbbell Front …
Wednesday 08.30.23
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Strength Squat Snatch 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges …
Tuesday 08.29.23
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minute Max Calories on Assault Bike. – Rest 5 Minutes 5 Minute Max Calories on Assault Bike. – Rest 5 Minutes 10 Minute Max Calories …
Monday 08.28.23
Warm-Up 3 Rounds: 200m Row 20 Air Squats 10 Kettlebell Swings 10 GHD Sit-Ups Strength Squat Clean 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely …
Sunday 08.27.23
Warm-Up 2 Rounds: 400m run 10 Reverse Lunges 10 Ring Rows 10 Wall Balls Strength Reverse Barbell Lunges 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build an RPE of 8 for 3 repetitions in the Reverse Barbell Lunge for 1 set of 3 repetitions (3 each …
Saturday 08.26.23
Warm-Up 4 Rounds: 30 Jumping Jacks 200m Run 10 Down Ups 5 Hand Release Push-Ups Strength Push Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in …