Warm-Up 400m Run Then, 4 Rounds: 9 Calorie Row 6 Wall Balls 3 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Buy-In 400m Run 200m Farmers Walk Then. 5 Rounds : 20 Calorie Row 15 Wall Balls 10 Deadlifts, 185#/125# 5 Ring Muscle Ups …
Tag Archives: Burpee
Friday 01.22.21
Warm-Up 3 Rounds: 15 Wall Balls 15 Knee Raises 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above-the-Knee 3 Muscle Snatches – Above-the-Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7. (Compare lifts to 1.16.21) Strength …
Tuesday 01.19.21
Warm-Up 400m Run Then, 2 Rounds: 20 Step-Ups 15 Dumbbell RDL’s 10 Russian Swings, 53#/35# Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets. This variation of the …
Tuesday 01.12.21
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength 3 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.7.20) Strength Tip Clean High Pull: From the ground, pull the bar into your upper thigh and drive …
Sunday 01.10.21
Warm-Up 10 Minutes of Quality: 1-Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double Unders 40 …
Saturday 01.09.21
Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Sit-Ups 5 RDL’s Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. This variation of the deadlift means that …
Thursday 01.07.21
Warm-Up For Quality: 200m Run Then, With an Empty Barbell 9-6-3 reps of: Muscle Clean – Below Knee Front Squat Strict Press Then, 200m Run Strength 3 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7 Strength Tip Clean High Pull: From the ground, pull …
Sunday 01.17.21
Warm-Up 400m Run Then, 4 Rounds: 9 Calorie Row 6 Wall Balls 3 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Buy-In 400m Run 200m Farmers Walk Then. 5 Rounds : 20 Calorie Row 15 Wall Balls 10 Deadlifts, 185#/125# 5 Ring Muscle Ups …
Tuesday 01.12.21
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength 3 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.7.20) Strength Tip Clean High Pull: From the ground, pull the bar into your upper thigh and drive …
Sunday 01.10.21
Warm-Up 10 Minutes of Quality: 1-Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double Unders 40 …
Saturday 01.09.21
Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Sit-Ups 5 RDL’s Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. This variation of the deadlift means that …
Thursday 01.07.21
Warm-Up For Quality: 200m Run Then, With an Empty Barbell 9-6-3 reps of: Muscle Clean – Below Knee Front Squat Strict Press Then, 200m Run Strength 3 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7 Strength Tip Clean High Pull: From the ground, pull …