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 …
Tag Archives: bar-dips
Sunday 03.03.24
Warm-Up A) 5 Rounds: 5 Single-arm Russian Kettlebell Swing, Left 5 Single-arm Russian Kettlebell Swing, Right 5 Tempo Hand Release Push-Ups (3 seconds down each rep) 1 Minute Bike at RPE 6 B) 3 rounds: 2 Strict Pull-Ups 2 Bar Dips 10 GHD Sit-Ups 10 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips* …
Saturday 12.30.23
Warm-Up A) 2 Rounds: 10m High Knees 10M Butt Kickers 10M Side Lunges 10M Lunges 10 Push Ups B) 3 Rounds: 3 Strict Pull-Ups 3 Bar Dips 6 V-Ups 6 Calorie Bike Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 …
Monday 11.27.23
Warm-Up A) 2 rounds: 200m Run 10m Bear Crawl 10 Push-Ups 10m Bear Crawl 200m Row B) 2 Rounds: 10 Knee Raises 5 Burpees Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions in the …
Sunday 10.08.23
Warm-Up 3 Rounds: 10 Down-Ups 20 Mountain Climbers 10 Air Squats 20 Sit-Ups Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions. In this set, we …
Tuesday 09.05.23
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 …
Tuesday 09.05.23
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 …
Tuesday 07.25.23
Warm-Up 1 Round: 300m Row 15 Push-Ups 15 Toes-to-Bar 15 Calorie Bike 300m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Bar Dips – Rest 3 minutes EMOM x 10: 50% of max repetitions of Bar Dips every minute on the minute for …
Tuesday 07.25.23
Warm-Up 1 Round: 300m Row 15 Push-Ups 15 Toes-to-Bar 15 Calorie Bike 300m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Bar Dips – Rest 3 minutes EMOM x 10: 50% of max repetitions of Bar Dips every minute on the minute for …
Sunday 02.05.23
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart …
Saturday 02.04.23
Warm-Up 7 Minutes of Movement 7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Left 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …
Sunday 02.05.23
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart …