Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Air Squats 16 Russian Swings 16 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 2×4 @ …
Tag Archives: Back Extension
Monday 04.01.24
Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps …
Sunday 03.24.24
Warm-Up A) 3 rounds: 15m High Knees 15m Butt Kickers 5 Burpees 10 Step-Ups 10 Knee Raises B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 …
Wednesday 03.20.24
Warm-Up A) 2 rounds: 400m Run 20m Butt Kicker 20 Russian Swings B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip Objective: build …
Thursday 03.14.24
Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …
Thursday 03.07.24
Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 GHD Sit-Ups 10 Back Extensions Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power …
Tuesday 03.05.24
Warm-Up A) 2 rounds: 150m Row 15 Air Squats 150M Row 20 Lunges B) 3 rounds: 10 Kettlebell Swings 10 Goblet Squats 10 Back Extensions Strength 3-Second Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of 5@9 and complete …
Beast 12
For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lbs) 25 Back Extensions 30 Wall Ball Shots (20/14 lbs) 3 Rope Climbs (15ft)
Filthy Fifty
For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1.5/1 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders