Warm-Up [4 Rounds] 40 Singles 20 Doubles 10 Lunges 5 Air Squats 5 Wall Balls Strength Front Squat 2 Rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 …
Tag Archives: Burpee
Thursday 06.09.22
Warm-Up 2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 Slow Squats with a Pause at the Bottom. Then, 2 Rounds: 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Snatch …
Tuesday 06.14.22
Warm-Up 6 Minutes of Movement. [3 Rounds] 200m Run 4 Burpees 8 Walking Lunges 12 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1600m Run 800m Run 400m Run 200m Run [With 1:1 Rest] Variation B: 1 Mile Run for Time – Rest 5 Minutes …
Wednesday 06.08.22
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength 1-Count Pause Deadlift 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the 1-Count Pause Deadlift for 1 set of …
Monday 06.13.22
Warm-Up 400m Run Then, [3 Rounds] 20 Lunges 10 Dumbbell RDL’s 10 Sit-Ups Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the 1-Count Pause Deadlift for 2 sets of 6 repetitions. In this …
Saturday 06.11.22
Warm-Up 8 Minutes of Movement. 8 Calorie Bike 8 Power Snatches 8 Overhead Squats 8 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Minute AMRAP: 12 Power Snatches, 75#/55# 12 Overhead Squats, 75#/55# 12 Calorie Row / Bike {3 Minute Rest} 12 Minute AMRAP: …
Sunday 06.05.22
Warm-Up 2 Rounds: 2 Minutes on the Assault Bike. Then, 3 Strict Pull-Ups 3 Toes-To-Bar 6 Broad Jumps 6 Wall Balls 9 Sit-Ups 9 Burpees Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Saturday 06.04.22
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …
Thursday 06.09.22
Warm-Up 2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 Slow Squats with a Pause at the Bottom. Then, 2 Rounds: 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Snatch …
Thursday 06.02.22
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for 3 sets of 5 repetitions. In this …
Wednesday 06.08.22
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength 1-Count Pause Deadlift 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the 1-Count Pause Deadlift for 1 set of …
Sunday 06.05.22
Warm-Up 2 Rounds: 2 Minutes on the Assault Bike. Then, 3 Strict Pull-Ups 3 Toes-To-Bar 6 Broad Jumps 6 Wall Balls 9 Sit-Ups 9 Burpees Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …