Warm-Up 3 Rounds: 20 Russian Swings 15 Ring Rows 10 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 Objective: Start with an empty bar and …
Tag Archives: calorie row
Sunday 07.11.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups 2 Rope Climbs [2 Minute Rest] AMRAP 8 20 …
Sunday 07.11.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups 2 Rope Climbs [2 Minute Rest] AMRAP 8 20 …
Thursday 04.22.21
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Thursday 04.22.21
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Saturday 03.20.21
Warm-Up 8 Minutes of Movement 10 Calorie Row 10 Wall Balls 10 Walking Lunges 5 Burpees 5 Hang Squat Cleans – With An Empty Bar Strength Power Clean + Front Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: Build to an …
Wednesday 03.17.21
Warm-Up 2 Rounds: 200m Run 200m Row 5 Strict Pull-Ups 10 Dumbbell Deadlifts 5 Dumbbell Snatches – Right 5 Dumbbell Snatches – Left 10 Empty Bar Overhead Squats Strength Power Snatch + Overhead Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: …
Saturday 03.20.21
Warm-Up 8 Minutes of Movement 10 Calorie Row 10 Wall Balls 10 Walking Lunges 5 Burpees 5 Hang Squat Cleans – With An Empty Bar Strength Power Clean + Front Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: Build to an …
Wednesday 03.17.21
Warm-Up 2 Rounds: 200m Run 200m Row 5 Strict Pull-Ups 10 Dumbbell Deadlifts 5 Dumbbell Snatches – Right 5 Dumbbell Snatches – Left 10 Empty Bar Overhead Squats Strength Power Snatch + Overhead Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: …
Monday 03.15.21
Warm-Up 3 Minute Row at RPE 6 Then, 3 Rounds: With an Empty Bar 5 Back Squats 5 Hang Power Snatches 5 Back Squats 5 Good Mornings Strength Back Squats 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to …
Sunday 03.14.21
Warm-Up 10 Minutes of Movement 200m Row 200m Run 10 Sit-Ups 10 Step Ups 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute Clock: 10 Deadlifts, 185#/125# 20 Box Jumps, 24”/20” 30 Dumbbell Push Press, 35#/25# 40 Double Unders 10 Calorie Row …
Monday 03.15.21
Warm-Up 3 Minute Row at RPE 6 Then, 3 Rounds: With an Empty Bar 5 Back Squats 5 Hang Power Snatches 5 Back Squats 5 Good Mornings Strength Back Squats 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to …