Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Tag Archives: Bike
Saturday 05.10.25
Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Thursday 05.08.25
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Tuesday 04.22.25
Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawl B) 1 Round: 10 Sit-Ups 10 Knee Raises 10 Strict Press, with an empty bar 10 Overhead Squats, with an empty bar 10 Sit-Ups 10 Knee Raises Strength EMOMx12 min 2 Power Snatch, from floor Objective: start with between 60-65% of 1RM, if you …
Thursday 04.17.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Singles 20 Sit-Ups 40 Plank Hold 20 seconds Rest Strength Front Squat Heavy 8 Then 2×8 at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform …
Wednesday 04.16.25
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength EMOMx12 2 Power Snatch From Floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power …
Monday 04.14.25
Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity For Time: 1600m Run 800m Row 40 Calorie Bike 20 Overhead Squats RX: 95#/65# …
Friday 04.11.25
Warm-Up A) 10 Step-Ups on a box 10 V – Ups 5 Push-Ups 5 Strict Pull-Ups B) 2 Rounds: 8 calorie Bike 8 Strict Press, with a barbell 8 Front Squats, with a barbell Strength EMOMx10 2 Power Clean From Floor Objective: start with between 60-65% of 1RM, If you do not have an established …
Friday 04.04.25
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Air Squats 16 Russian Swings 16 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 2×4 @ …
Wednesday 04.02.25
Warm-Up A) 3 Rounds: 1 Minute Bike @ RPE6 Then, 15m Butt Kickers 15m High Knees 15m Broad Jump 15 Close Grip Push-Ups B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx15: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose …
Sunday 03.30.25
Warm-Up A) 2 Minute Bike @ RPE6 30 Second Bike @ RPE8 1 Minute Bike @ RPE6 30 Second Bike @ RPE8 30 Second Bike @ RPE6 B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations …
Thursday 03.27.25
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …