Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Tag Archives: Burpee
Saturday 04.09.22
Warm-Up 7 Minutes of Movement 10 Cal Bike 10 Dumbbell Snatches 10 Ring Rows 10 Burpees Strength Push Press 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 Push Press for 2 sets of 5 repetitions. Stand …
Saturday 04.02.22
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 …
Wednesday 04.06.22
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees 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 …
Wednesday 03.30.22
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 …
Tuesday 04.05.22
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Tuesday 03.29.22
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, …
Saturday 04.02.22
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 …
Sunday 03.27.22
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 …
Friday 03.25.22
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 03.30.22
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 …
Tuesday 03.29.22
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, …