Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8 Ball Slams 8 Step-Ups B) 2 Rounds: 12 Ring Rows 12 Push-Ups 24 Sit-Ups Strength Back Squat Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to …
Tag Archives: Bar Muscle Up
Sunday 04.21.24
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 …
Wednesday 11.22.23
Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Friday 11.10.23
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Friday 11.10.23
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Monday 10.30.23
Warm-Up [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …
Monday 10.30.23
Warm-Up [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …
Wednesday 09.20.23
Warm-Up 2 Rounds: 200m Row 200m Run 10 Pull-Ups 10 Push-Ups 10 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The …
Wednesday 09.20.23
Warm-Up 2 Rounds: 200m Row 200m Run 10 Pull-Ups 10 Push-Ups 10 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The …
Monday 09.18.23
Warm-Up 3 Rounds: 200m Run 5 Strict Pull-Ups 5 Burpees 200m Row 5 Kipping Pull-Ups 5 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Compare scores to 10.15.20 if you have them. Variation A: 5k Row for Time: – Rest 5 Minutes Pick One Variation for a …
Sunday 09.10.23
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 a 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 …
Sunday 09.10.23
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 a 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 …