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 …
Tag Archives: Burpee
Saturday 05.21.22
Warm-Up 4 Rounds: 5 Burpees 5 Muscle Snatches with an Empty Bar. 5 Overhead Squats with an Empty Bar. 5 Strict Pull-ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: [0:00-9:00] 30 Burpees 20 Power Snatches, 95#/65# 10 Overhead Squats 5 Ring Muscle-Ups [9:00-18:00] 1 Mile- …
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 …
Monday 05.16.22
Warm-Up 2 Rounds: 200m Run 10 Walking Lunges 5 Burpees 10 Air Squats 20 Ring Rows 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 the training intensity. The …
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 05.21.22
Warm-Up 4 Rounds: 5 Burpees 5 Muscle Snatches with an Empty Bar. 5 Overhead Squats with an Empty Bar. 5 Strict Pull-ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: [0:00-9:00] 30 Burpees 20 Power Snatches, 95#/65# 10 Overhead Squats 5 Ring Muscle-Ups [9:00-18:00] 1 Mile- …
Thursday 05.12.22
Warm-Up 8 Minutes of Movement 20 Jumping Jacks 5 Burpees 20 Air Squats 5 Burpees 20 Seconds on the Rower at RPE8 Strength 1 Clean High Pull + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Monday 05.16.22
Warm-Up 2 Rounds: 200m Run 10 Walking Lunges 5 Burpees 10 Air Squats 20 Ring Rows 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 the training intensity. The …
Saturday 05.07.22
Warm-Up 2 Rounds: 200m Row 200m Run 10 Pull-Ups 10 Push-Ups 10 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The …
Thursday 05.12.22
Warm-Up 8 Minutes of Movement 20 Jumping Jacks 5 Burpees 20 Air Squats 5 Burpees 20 Seconds on the Rower at RPE8 Strength 1 Clean High Pull + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Thursday 05.05.22
Warm-Up 3 Rounds: 200m Run 5 Strict Pull-Ups 5 Burpees 200m Row 5 Kipping Pull-Ups 5 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Compare scores to 10.15.20 if you have them. Variation A: 5k Row for Time: – Rest 5 Minutes Pick One Variation for a …
Wednesday 05.04.22
Warm-Up 1 Round: 200m Run 20 Ring Rows 20 Walking Lunges 200m Run 10 Pull-Ups 10 Overhead Squats with an empty Barbell Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3 sets of 5 repetitions. …