Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …
Tag Archives: Bar Muscle Up
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Wednesday 07.13.22
Warm-Up For Quality: 200m Run Then, With an Empty Barbell 9-6-3 reps of: Muscle Clean – Below Knee Front Squat Strict Press Then, 200m Run Strength 3 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7 Strength Tip Clean High Pull: From the ground, pull …
Wednesday 07.13.22
Warm-Up For Quality: 200m Run Then, With an Empty Barbell 9-6-3 reps of: Muscle Clean – Below Knee Front Squat Strict Press Then, 200m Run Strength 3 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7 Strength Tip Clean High Pull: From the ground, pull …
Monday 06.27.22
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 06.27.22
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 …
Thursday 06.16.22
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 …
Thursday 06.16.22
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 …
Saturday 05.07.22
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 …
Thursday 05.05.22
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 …
Saturday 05.07.22
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 …