Warm-Up A) 2 Rounds: 15m Bear Crawl 15 Sit-Ups 15 Ring Rows B) 3 Rounds: 10 Russian Kettlebell Swings 10 Knee Raises 100m Row Strength Deadlift 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 x 3 sets Strength Tip Objective: build to an RPE of 8 for 3 …
Tag Archives: Burpee
Wednesday 06.26.24
Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Front Squats, with an empty bar B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest: Walking Lunges Hollow Hold Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps …
Monday 06.24.24
Warm-Up A) 300m Row Then, 3 Rounds: 10 Strict Press, with an empty bar 10 Wall Balls 10 Box Jumps B) 1 Round: 300m Row 10 Push Press, with an empty bar 20 Sit-Ups Strength Push Press 5@ RPE 7 5@ RPE 8×2 sets 5@ RPE 9×2 sets Strength Tip Objective: build to an RPE …
Friday 06.21.24
Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …
Thursday 06.20.24
Warm-Up A) 4 Rounds: 10m High Knees 10m Butt Kickers 5 Burpees 100m Run 30 Seconds Rest B) 3 Rounds: 10 Russian Kettlebell Swings 10 Dumbbell Strict Press 10 Step-Ups, on a box Strength Deadlift 8@ RPE 6 8@ RPE 7 8@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for …
Sunday 06.16.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …
Saturday 06.15.24
Warm-Up A) 2 Rounds: 30 seconds Bike 15 seconds Rest 30 seconds Row 15 seconds Rest 30 seconds Jump Rope 15 seconds Rest B) 2 Rounds: 15 Good Mornings, with an empty bar 10 Bent Over Rows, with an empty bar 5 Burpees Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ …
Monday 06.03.24
Warm-Up A) 4 Rounds: 5 Calorie Row 10 Air Squats 10 Sit-Ups B) Every Minute On the Minute x 2 rounds: 4 Front Squats, with an empty barbell 4 Push Press, with an empty barbell 4 Hang Clean, with an empty barbell Sit-Ups in the remaining amount of time Strength Clean 2 @ RPE 6 …
Sunday 06.02.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 …
Friday 05.31.24
Warm-Up A) 5 Rounds: 1 min Row @ an easy pace 30 sec Row @ a hard pace B) 2 Rounds: 12 Kettlebell Swings 6 Burpees 3 Toes-to-Bar Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 Strength Tip Objective: perform only one heavy set of 3 repetitions of the …
Thursday 05.30.24
Warm-Up A) 12-9-6 Windmill, with a light kettlebell 24-18-12 Walking Lunges B) 3 Rounds of: 10 Hang Muscle Snatches, above the knee with an empty bar 10 Hang Power Snatches, above the knee with an empty bar – Rest 30 Seconds 10 Calorie Row – Rest 30 Seconds Strength A. Hang Snatch Above the Knees …
Sunday 05.26.24
Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings, 53#/35# 15 Dumbbell Press 15 Calorie Assault Bike B) 3 Rounds: 8 Russian Kettlebell Swings, 53#/35# 4 Burpees 8 Calorie Bike 4 Dumbbell Snatches Workout 25 Minute Ladder: 4 Power Snatches, 75#/55# 4 Handstand Push-Ups 8 Calorie Bike Then, 8 Power Snatches, 75#/55# 8 Handstand Push-Ups 16 …