Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time: Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time: Buy-In: 100m …
Tag Archives: Burpee
Friday 03.05.21
Warm-Up 2 Rounds: 20 Ring Rows 10 Walking Lunges 10 Air Squats 5 Burpees Then, 2 rounds with an empty bar: 4 Muscle Cleans, above the knee 4 Strict Press 4 Muscle Cleans, above the knee 4 Front Squats Strength Hang Power Clean Above the Knee 3@ RPE5 3@ RPE6 3@ RPE7 3 Reps@ RPE8x1 …
Sunday 03.07.21
Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time: Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time: Buy-In: 100m …
Friday 03.12.21
Warm-Up 3 Rounds: 1 Minute – On The Bike 10 Walking Lunges 5 Strict Press – With A Barbell 5 RDL’s – With A Barbell Then, 3 Rounds: With An Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 2 @ RPE 5 …
Saturday 03.13.21
Warm-Up 10 Minutes of Movement 200m Row 10 Walking Lunges 10 Air Squats 200m Run 10 Overhead Squats – With An Empty Bar 20 Knee Raises Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to …
Thursday 03.04.21
Warm-Up 3 Rounds: 400m Run 10 Dumbbell Snatches 10 Dumbbell RDL’s 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x …
Sunday 02.28.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Wednesday 02.24.21
Warm-Up 4 Rounds: 200m Row 15 Knee Raises 10 Overhead Squats – With an Empty Bar 5 Kettlebell Swings Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 2 Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for …
Tuesday 02.23.21
Warm-Up 10 Minutes of Movement 200m Run Then, 15 RDL’s – With an Empty Barbell 15 Sit-Ups 15 Snatch Grip Bent Over Row Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 …
Thursday 03.04.21
Warm-Up 3 Rounds: 400m Run 10 Dumbbell Snatches 10 Dumbbell RDL’s 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x …