Warm-Up 3 Rounds: 10 Calorie Row 10 Empty bar Press 5 Burpees 5 Toes-to-Bar 10 Lunges, forward 10 Lunges, reverse Strength 1 Push Press 2 Split Jerk – 3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 9/10 effort …
Tag Archives: Burpee
Wednesday 12.07.22
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Front …
Tuesday 12.06.22
Warm-Up 3 Rounds: 200m Run 20 Singles 20 Double Unders 10 Empty Bar RDL’s Strength Touch and Go Deadlift 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Note: Perform all repetitions without letting go of the bar for each set. Keep tension in …
Saturday 12.03.22
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Friday 12.09.22
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, with an empty bar 8 Front Squats, with an empty Bar 8 Hang Power Snatches, with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout: Variation A 12 minutes: 2000m Row Then, max rounds …
Friday 12.02.22
Warm-Up 2 Rounds: 30 Jumping Jacks 15 Air Squats 30 Walking Lunges 15 Push-Ups 30 Jumping Jacks 15 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B. Station A: 6 Burpees 12 …
Thursday 12.01.22
Warm-Up 2 Rounds: 500m Row 10 Dumbbell Hang Power Cleans 5 Dumbbell Front Squats 10 Dumbbell Hang Power Snatch 5 Overhead Squats, with an empty bar Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double …
Wednesday 12.07.22
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Front …
Wednesday 11.30.22
Warm-Up 400m Run 16 Hand Release Push-Ups 16 Russian Swings 16 Ring Rows 8 Hand Release Push-Ups 8 Kettlebell Swings 8 Strict Pull-Ups 400m Run Strength Superset A and B then rest 3 minutes: A. Bench Press 10@ RPE7 x3 B. Barbell Bent Over Row 10@ RPE7 x3 Note: set up 2 bars. You should …
Tuesday 12.06.22
Warm-Up 3 Rounds: 200m Run 20 Singles 20 Double Unders 10 Empty Bar RDL’s Strength Touch and Go Deadlift 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Note: Perform all repetitions without letting go of the bar for each set. Keep tension in …
Sunday 11.27.22
Warm-Up 7 Minutes of movement: 14 Russian Swings 14 Sit-Ups 7 RDLs with an empty bar 7 Calorie Bike Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension …
Saturday 12.03.22
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …