Warm-Up 2 Rounds: 400m Row 200m Run 10 Russian Swings 5 Burpee Step Ups Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. In this set, we are using the …
Tag Archives: Burpee
Sunday 12.26.21
Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …
Monday 12.27.21
Warm-Up 3 Rounds: 15 Wall Balls 10 Ring Rows 5 Burpees Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are …
Sunday 12.26.21
Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …
Friday 12.24.21
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Friday 12.24.21
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Tuesday 12.21.21
Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and …
Monday 12.20.21
Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Tuesday 12.21.21
Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and …
Saturday 12.18.21
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Monday 12.20.21
Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Saturday 12.18.21
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …