Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …
Tag Archives: Box Jump
Monday 11.29.21
Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets completed at an RPE 8. Strength Tip Snatch High Pull: pull the bar to the hip in a …
Sunday 11.28.21
Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Friday 12.03.21
Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …
Wednesday 11.24.21
Warm-Up 8 Minutes of Movement 200m Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step Ups Strength Superset A and B then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions …
Friday 11.19.21
Warm-Up 4 Rounds: 12 Step Ups – On A Box 12 Russian Swings 12 Ring Rows 12 Wall Balls Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. …
Sunday 11.28.21
Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Wednesday 11.24.21
Warm-Up 8 Minutes of Movement 200m Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step Ups Strength Superset A and B then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions …
Monday 11.29.21
Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets completed at an RPE 8. Strength Tip Snatch High Pull: pull the bar to the hip in a …
Friday 11.19.21
Warm-Up 4 Rounds: 12 Step Ups – On A Box 12 Russian Swings 12 Ring Rows 12 Wall Balls Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. …
Saturday 11.06.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans – With Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …
Saturday 11.06.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans – With Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …