Warm-Up 1 Round 400M Run Then complete 3 rounds 10 Wall Balls, 20#/14# 5 Burpees 5 Box Jumps, 24”/20” Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Tag Archives: Burpee Box Jump
Monday 02.14.22
Warm-Up 1 Round 400M Run Then complete 3 rounds 10 Wall Balls, 20#/14# 5 Burpees 5 Box Jumps, 24”/20” Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Thursday 01.13.22
Warm-Up 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Cleans 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE of 7 for 3 repetitions in the Hang Power clean for 3 sets of 3 repetitions. …
Thursday 01.13.22
Warm-Up 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Cleans 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE of 7 for 3 repetitions in the Hang Power clean for 3 sets of 3 repetitions. …
Thursday 12.09.21
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength 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%. That number is X After your max set …
Thursday 12.09.21
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength 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%. That number is X After your max set …
Wednesday 08.25.21
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength 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%. That number is X After your max set …
Wednesday 08.25.21
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength 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%. That number is X After your max set …
Sunday 06.20.21
Warm-Up A) 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# …
Sunday 06.20.21
Warm-Up A) 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# …
Monday 06.07.21
Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Hang Dumbbell Power Cleans 10 Push-Ups Strength Touch and Go Deadlift 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …
Monday 06.07.21
Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Hang Dumbbell Power Cleans 10 Push-Ups Strength Touch and Go Deadlift 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …