Warm-Up 10 Minutes of Movement 1 Minute on the Bike at RPE/10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Tag Archives: Bike
Friday 11.12.21
Warm-Up 8 Minutes of Movement 1 Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. …
Wednesday 11.03.21
Warm-Up 10 Minutes of Movement 1 Minute on the Bike at RPE/10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Saturday 10.16.21
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Saturday 10.16.21
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Friday 09.03.21
Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Friday 09.03.21
Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Friday 07.30.21
Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Next week we …
Friday 07.30.21
Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Next week we …
Saturday 07.10.21
Warm-Up 2-Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6 @ RPE 8 weight and perform 6 …
Saturday 07.10.21
Warm-Up 2-Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6 @ RPE 8 weight and perform 6 …
Thursday 07.01.21
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …