Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Hand Release Push-Ups 10m Bear Crawl 10 Sit-Ups B) 2 Rounds: 10 Empty bar Bench Press 10 GHD Sit-Ups 5 Cal Bike Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% …
Tag Archives: Bear Crawl
Saturday 12.16.23
Warm-Up A) 2 Rounds 10M High Knees 10M Lunges 10M Butt Kickers 10M Bear Crawl B) 2 Rounds 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Thursday 12.14.23
Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Ball Slams 10M Bear Crawl 10 Ring Rows B) 2 Rounds: 10 Bench Press, with an empty bar 10 GHD Sit-Ups 20 Double-Unders Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then …
Thursday 12.07.23
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball Slams Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 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 …
Saturday 07.22.23
Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …
Saturday 07.22.23
Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …
Monday 07.10.23
Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4 Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …
Monday 07.10.23
Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4 Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …
Tuesday 07.04.23
Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …
Tuesday 07.04.23
Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …
Tuesday 03.08.22
Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …