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# …
Tag Archives: Burpee Box Jump
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 …
Friday 05.14.21
Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Friday 05.14.21
Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Saturday 05.08.21
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 …
Saturday 05.08.21
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 …
Thursday 04.22.21
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Thursday 04.22.21
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Paul Pena
7 rounds, each for time: 100-meter Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24-in. box -Rest 3 minutes