Warm-Up 8 Minutes of Movement 20 Jumping Jacks 5 Burpees 20 Air Squats 5 Burpees 20 Seconds on the Rower at RPE8 Strength 1 Clean High Pull + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Tag Archives: calorie row
Saturday 11.02.24
Warm-Up 3 Rounds: 10 Calorie Row 10 Dumbbell Snatches (Right) 10 Dumbbell Snatches (Left) 10 Walking Lunges Strength 1 Snatch High Pull + 2 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Friday 11.01.24
Warm-Up 2 Rounds: 400m Run 10 Down Ups 10 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Capacity: 400m- 400m – 400m- 400m Run 20-20-20-20 Kettlebell Swings, 53#/35# 10-10-10-10 High Box Jumps, 30”/24” 40-30-20-10 Calorie Row After each round, subtract 10 Calories from the …
Wednesday 10.30.24
Warm-Up 3 Rounds: 12 Calorie Rows 12 Russian Swings 6 Down-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions. In this set, we are using the RPE chart to regulate the training …
Monday 10.21.24
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 5k Row for time – Rest 5 Minutes Pick One Variation for a test. 5 Minute max repetitions:: Bar Muscle-Up Chest to Bar Pull-Up Strict …
Sunday 10.13.24
Warm-Up 3 Rounds: 10 Calorie Row 15 Ring Rows 15 Air Squats 10 Hand Release Push-Ups Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions. In this set, we are using …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Friday 11.10.23
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Wednesday 11.08.23
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Sunday 11.05.23
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Friday 11.10.23
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …