Warm-Up 1 Round: 400m Row 400m Run 20 Ring Rows 20 Russian Swings 20 Push-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Tag Archives: bar-dips
Thursday 04.08.21
Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …
Thursday 04.08.21
Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …
Friday 03.19.21
Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Friday 03.19.21
Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Sunday 03.07.21
Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time: Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time: Buy-In: 100m …
Sunday 03.07.21
Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time: Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time: Buy-In: 100m …