Warm-Up A) 400m Run Then, 2 rounds: 10 Russian Swings 5 Burpees B) 2 Rounds: 10 Empty Bar Deadlift 20 Double-Unders 20 Ring Rows Strength Deadlift 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of 9 for 2 …
Tag Archives: Burpee
Thursday 12.28.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Tuesday 12.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Step-Ups 5 Burpees B) 2 Rounds: 10 Empty bar Bench Press 20 Singles, with your left foot 20 Singles with your right foot 10 Double-Unders Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Monday 12.25.23
Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front …
Sunday 12.24.23
Warm-Up A) 3 Rounds: 200m Run 20 Double-Unders 10 Air Squats B) 4 Rounds: 10 Empty Bar Back Squats 10 cal Row 10 Push-Ups 5 Chest-to-Bar Pull-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Wednesday 12.13.23
Warm-Up A) EMOM x 12 min: 150m Row B) 10 Calorie Bike C) 2 Rounds: 5 Air Squats 20M Butt Kickers 5 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 90% of 5@ RPE9 for 2 more …
Friday 12.08.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout 4 Rounds: 400m Run 20 Calorie Row 10 Hang Power Clean 135#/95#. AX – 95#/65# 5 Thrusters Then, 2 Rounds: 80 Double-Unders 40 Push-Ups 20 Wall Balls 20#/14# …
Monday 12.04.23
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Saturday 12.02.23
Warm-Up A) Athlete 1: holds a Plank Hold Athlete 2 Completes 3 rounds of: 5 Burpees 100m Row Then, switch B) Athlete 1: Double-Unders Athlete 2: 10 Sit-Ups 10 Air Squats 5 Sit-Ups 5 Air Squats Then, switch Workout “Eight Ball Corner Pocket” 8 Rounds, alternating each complete round: Row 200m 50 Double-Unders then 8 …
Thursday 11.30.23
Warm-Up A) 2 rounds: 200m Run 10m High Knee 10m Butt Kicker 10 Overhead Squats, with a PVC pipe B) 2 rounds: 12 Dumbbell Snatches 6 Strict Pull-Ups 3 Burpee (no push-up) Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip If your technique is not there yet …