Warm-Up 4 Rounds: 200m Run 4 Down-Ups 8 Wall Balls 20#/14# 12 Dumbbell Snatches, 35#/25# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 2 Minutes for 5 rounds: 5 Power Snatches, 75#/55# 5 Thrusters, 75#/55# 10 Burpees Over the Bar Then, every 2 minutes for …
Tag Archives: Burpee
Friday 06.30.23
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 …
Tuesday 06.27.23
Warm-Up 2 Rounds for quality: 30 Jumping Jacks 30 Butt Kickers 30 High Knees 10 Walking Lunges 10 Air Squats Strength Back Squats 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. …
Monday 06.19.23
Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Saturday 06.24.23
Warm-Up 4 Rounds: 200m Run 4 Down-Ups 8 Wall Balls 20#/14# 12 Dumbbell Snatches, 35#/25# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 2 Minutes for 5 rounds: 5 Power Snatches, 75#/55# 5 Thrusters, 75#/55# 10 Burpees Over the Bar Then, every 2 minutes for …
Sunday 06.18.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking Lunges 10 Shoulder Rolls PVC 10 Overhead Squats with PVC B) 2 rounds with an empty bar: 2 Muscle Snatches, below the knee 2 Overhead Squats 2 Snatches, below the knee Strength 1 Hang Power Snatch Below the knee + 2 Squat Snatch 1 Set @ RPE …
Saturday 06.17.23
Warm-Up A) 4 Rounds: 8 Calorie Bike 4 Burpees 4 Front Squats 100m Run Then, 2 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Bent-Over Row 5 Dumbbell Push Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 400m Run Then, 30-20-10: Calories On Bike Pull-Ups 400m …
Wednesday 06.14.23
Warm-Up A) 4 Rounds: 20 High Knees 20 Butt Kickers 200m Run 20 Walking Lunges 2 Wall Walks B) 2 rounds: 20 seconds Handstand Hold 20 seconds L-Sit 1 minute Row 1 minute Rest Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 4 rounds of: 400m Run …
Monday 06.19.23
Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Sunday 06.18.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking Lunges 10 Shoulder Rolls PVC 10 Overhead Squats with PVC B) 2 rounds with an empty bar: 2 Muscle Snatches, below the knee 2 Overhead Squats 2 Snatches, below the knee Strength 1 Hang Power Snatch Below the knee + 2 Squat Snatch 1 Set @ RPE …
Monday 06.12.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking lunges 10 Shoulder Rolls 5 Burpees B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Objective: build to …
Saturday 06.17.23
Warm-Up A) 4 Rounds: 8 Calorie Bike 4 Burpees 4 Front Squats 100m Run Then, 2 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Bent-Over Row 5 Dumbbell Push Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 400m Run Then, 30-20-10: Calories On Bike Pull-Ups 400m …