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 …
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 …
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 …
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 …
Saturday 05.28.22
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: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …
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 …
Friday 05.27.22
Warm-Up 2 Rounds: 500m Row Then, 16 Russian Swings 8 Knee Raises 4 Burpees Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for two sets of 5 repetitions. In this set, we are …
Thursday 05.26.22
Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Dumbbell Push Press 10 Step Ups on a Box. 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8 x 2 Strength Tip Here we …
Sunday 05.22.22
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 20 Air Squats 200m Run 10 Hand Release Push-Ups 10 Air Squats Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate …
Saturday 05.28.22
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: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …