Warm-Up A) 2 rounds: 15 Russian Swings 15 Romanian Deadlifts, with kettlebell 15 Ring Rows 200m Run B) 3 Rounds: 8 Step-Ups 8 Dumbbell Deadlifts 8 Dumbbell Push Press Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×3 rounds Here we are using the RPE chart to regulate the training intensity. The chart …
Tag Archives: Box Jump
Monday 01.13.25
Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE …
Sunday 01.05.25
Warm-Up A) 1 round: 500m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups 250m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups B) 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Hang Squat Cleans, with an empty bar Workout 6 min AMRAP: 10 Burpees Over The …
Saturday 01.04.25
Warm-Up A) 2 Rounds: 200m Run 10 Dumbbell Front Squats 10 Dumbbell Press 10 Dumbell Step-Ups on box B) 3 Rounds with an empty bar: 5 Slow Overhead Squats 5 Muscle Snatches, below the knee 5 Hang Power Snatch, below the knee Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 …
Monday 12.23.24
Warm-Up 8 Minute of Movement 20 Double Unders 4 Hand Release Push-Ups 8 Step-Ups 16 Russian Kettlebell Swings Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench …
Thursday 12.19.24
Warm-Up 3 Minute Row at RPE6 Then, 2 Rounds 12 Hand Release Push-Ups 12 Step-Ups 12 Dumbbell Push Presses 12 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 …
Monday 12.16.24
Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …
Wednesday 12.11.24
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 …
Sunday 12.01.24
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 10 Step-Ups 10 Box Jumps Strength Close Grip Bench Press 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 …
Wednesday 11.20.24
Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Dumbbell Push Press 10 Step Ups on a Box. 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8 x 2 Strength Tip Here we …
Saturday 11.09.24
Warm-Up 4 Rounds: 100m Run 5 Hand Release Push-Ups 10 Step-ups 10 Sit-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 1 set of 5 repetitions. In this set, we are …
Friday 11.01.24
Warm-Up 2 Rounds: 400m Run 10 Down Ups 10 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Capacity: 400m- 400m – 400m- 400m Run 20-20-20-20 Kettlebell Swings, 53#/35# 10-10-10-10 High Box Jumps, 30”/24” 40-30-20-10 Calorie Row After each round, subtract 10 Calories from the …