Warm-Up 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Press 8 Dumbbell Push Press Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 1 set of 5 repetitions. Stand …
Tag Archives: Bike
Wednesday 09.18.24
Warm-Up 6 minutes for quality: 6 Calorie Bike 12 Air Squats 6 Burpees 12 Knee Raises Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 1 set of 5 …
Friday 09.13.24
Warm-Up 6 Minutes: 20 Jumping Jacks 200m Run 10 Push-Ups 20 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minutes AMRAP: 200m Run 10 Handstand Push-Ups 5 High Box Jumps, 30”/24” – 2 Minutes Rest 10 Minutes AMRAP: 20 Dumbbell Snatches, 50#/35# 20 Dumbbell …
Wednesday 09.11.24
Warm-Up 2 Rounds: 1 Minute on the Bike 20 Ring Rows 1 Minute Plank 20 Chest Taps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Ring Dips – Rest 3 minutes EMOMx10 50% of max repetitions of ring dips every minute on the minute …
Thursday 09.05.24
Warm-Up 5 Minutes of Quality 8 Calorie Row 8 Sit-Ups 8 Dumbbell Power Cleans Right 8 Dumbbell Power Cleans Left 16 Seconds Handstand Hold After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power …
Monday 09.02.24
Warm-Up 1 Round: 300m Row 15 Push-Ups 15 Toes-to-Bar 15 Calorie Bike 300m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Bar Dips – Rest 3 minutes EMOM x 10: 50% of max repetitions of Bar Dips every minute on the minute for …
Monday 08.12.24
Warm-Up A) In 6 minutes: Minute 1: 8 Assault Bike Cal 2 Burpees Minute 2: 8 Assault Bike Cal 2 Burpees Minute 3: 6 Assault Bike Cal 4 Burpees Minute 4: 6 Assault Bike Cal 4 Burpees Minute 5: 4 Assault Bike Cal 6 Burpees Minute 6: 4 Assault Bike Cal 6 Burpees B) In …
Friday 08.09.24
Warm-Up A) 10-8-6-4-2: Assault Bike Cal Med Ball Clean 20lb/14lb Sit-Up B) 3 Rounds with an empty bar: 3 Muscle Cleans, below the knee 3 Front Squats 6 Front Rack Lunges. Strength Clean 2 Cleans Every 90 Seconds for 12 rounds Objective: build to a weight that is challenging but leaves room for the athlete …
Friday 07.26.24
Warm-Up A) 2 Rounds: 8 Calorie Bike 4 Hand-Release Push-Ups 8 Calorie Bike B) 2 Rounds: 8 Wall Balls, 14#/10# 8 Toes-to-Bar 16 Ball Slams Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then, 2 more set of 3 at a -10% drop of 3@RPE9 …
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …
Tuesday 07.23.24
Warm-Up A) 3 Rounds: 100m Run 10 Ball Slams 20 Double-Unders or Single-Unders B) 3 Rounds: 10 Strict Press, with an empty bar 10 Calorie Bike 20 Ring Rows Gymnastic Work EMOMx12 min: Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Monday 07.22.24
Warm-Up A) 2 rounds: 200m Row 20m High Knees 20m Butt Kickers 20 Ring Rows B) 2 Rounds: 40 seconds Plank Hold 20 seconds rest 40 seconds Air Squats 20 seconds rest 40 calories on Bike 20 seconds Rest Strength 1 Power Clean + 1 Split Jerk 1 set @RPE6 1 set @ RPE7 1 …