Warm-Up 3 Rounds: 10 Calorie Row 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 AMRAP: 2 Muscle Up 2 Burpees 20 Double Unders 10:00-15:00 50 Calorie Row 15:00-20:00 AMRAP: 4 Ring …
Tag Archives: Burpee
Saturday 07.02.22
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Thursday 06.30.22
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Monday 06.27.22
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Sunday 06.26.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …
Saturday 07.02.22
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Thursday 06.30.22
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Monday 06.27.22
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Tuesday 06.21.22
Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar 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 / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …
Sunday 06.26.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …
Thursday 06.16.22
Warm-Up [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …
Tuesday 06.21.22
Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar 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 / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …