Warm-Up 4 Rounds: 1-Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 (Compare to 8.9.21) Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of …
Tag Archives: calorie row
Sunday 08.15.21
Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Friday 08.13.21
Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 …
Sunday 08.08.21
Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2-Minute Rest Then, 5 Rounds: 20 Sit-Ups …
Wednesday 08.18.21
Warm-Up 4 Rounds: 1-Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 (Compare to 8.9.21) Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of …
Sunday 08.15.21
Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Friday 08.13.21
Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 …
Tuesday 08.03.21
Warm-Up 7 Minutes of Movement 7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Left 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …
Monday 08.02.21
Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch. Workout Choose variation A for …
Monday 08.02.21
Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch. Workout Choose variation A for …
Tuesday 08.03.21
Warm-Up 7 Minutes of Movement 7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Left 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …
Sunday 08.08.21
Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2-Minute Rest Then, 5 Rounds: 20 Sit-Ups …