Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Tag Archives: calorie row
Tuesday 05.09.23
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Friday 04.21.23
Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Monday 04.17.23
Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. …
Friday 04.21.23
Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Friday 04.14.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8. …
Wednesday 04.12.23
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 …
Monday 04.17.23
Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. …
Friday 04.14.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8. …
Friday 04.07.23
Warm-Up 3 Minutes on the rower at RPE6 Then 4 Rounds 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Wednesday 04.12.23
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 …
Friday 04.07.23
Warm-Up 3 Minutes on the rower at RPE6 Then 4 Rounds 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …