Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …
Tag Archives: Burpee
Sunday 09.21.25
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 10 Hanging Leg Raises 10 Calorie Bike Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 2 sets of 5 repetitions.(5 …
Saturday 09.20.25
Warm-Up 3 Rounds: 200m Run 20 Sit-Ups 10 Push-Ups 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 12 Minute AMRAP: 200m Run 10 Handstand Push-Ups 5 Ring Muscle-Ups – Rest 3 Minutes 12 Minute AMRAP: 20 Front Rack Lunges, 95#/65# 10 Hang Power Cleans, …
Thursday 09.18.25
Warm-Up 6 minutes for quality: 6 Calorie Bike 12 Air Squats 6 Burpees 12 Knee Raises Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 1 set of 5 …
Tuesday 09.16.25
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 1 @ RPE 8 Then take 85% of your RPE 8 of the day and complete the following: 1 Repetitions Every Minute on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart to …
Wednesday 09.10.25
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 20 Step-Ups on a 24inch box Strength Touch and Go Deadlifts 6 reps @ RPE 6 6 reps @ RPE 7×4 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Sunday 09.07.25
Warm-Up 4 Rounds: 200m Run 10 Ring Rows 10 Walking Lunges 5 Burpees 5 Air Squats Strength Reverse Barbell Lunges 6 reps @ RPE 6 6 reps @ RPE 7×4 Objective: Build to an RPE of 7 for 6 repetitions in the Reverse Barbell Lunge for 4 sets of 6 repetitions. Stand in the front …
Wednesday 09.03.25
Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …
Saturday 08.23.25
Warm-Up 2 Rounds: 400m Run 10 Dumbbell Snatches 20 Double-Unders 20 Walking Lunges 400m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-9:59 min: 20-16-12-8 Hang Power Snatch, 75#/55# 100-80-60-40 Double-Unders 10:00-19:59 min: 800m Run 800m Row 20:00-29:59 min: 20-16-12-8 Front Rack Lunges, 75#/55# Burpees Over …
Tuesday 08.19.25
Warm-Up 4 rounds: 10 Ring Rows 5 calories on the Bike 10 Lunges 5 calories on the Bike Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOM x 10: 50% of max repetitions of Strict Pull-Ups every minute …
Monday 08.18.25
Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4 Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …
Thursday 08.14.25
Warm-Up 5 Minutes: 10 Calorie Bike 200M Run 4 Burpees After you have completed the 5 min, complete 3 rounds of the following with an empty bar: 8 Good Mornings 4 Back Squats Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip …