Warm-Up 8 Minutes of Movement 1 Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. …
Tag Archives: Burpee
Tuesday 11.09.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar Muscle Snatches 5 Empty bar Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start with an empty …
Saturday 10.30.21
Warm-Up 2 Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions …
Wednesday 10.27.21
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an …
Saturday 10.30.21
Warm-Up 2 Minute on the Bike Then, 3 Rounds: 12 Russian Swings 6 Strict Pull-Ups 12 Romanian Deadlifts – With an Empty Bar 6 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions …
Wednesday 10.27.21
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an …
Wednesday 10.20.21
Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …
Wednesday 10.20.21
Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …
Sunday 10.17.21
Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Sunday 10.17.21
Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Saturday 10.16.21
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Saturday 10.16.21
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …