Warm-Up 3 Minute Row at RPE6 Then, 3 rounds: 15 Russian Swings 15 Overhead Squats 15 Barbell Push Presses Strength Squat Snatch 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we …
Tag Archives: Deadlift
Sunday 09.15.24
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Saturday 09.14.24
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Tuesday 09.10.24
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 20 Step-Ups on a 24inch box Strength Touch and Go Deadlifts 6 reps @ RPE 6 6 reps @ RPE 7×4 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Friday 08.30.24
Warm-Up A)5 min EMOM (every minute on the minute): 10 Wall Balls, 20lb/14lb 5 Walking Lunges B) Then, 2 Rounds of: 5 Deadlifts, with an empty bar 5 Power Snatches, with an empty bar 5 Overhead Squats, with an empty bar Strength Snatches, from the Floor 3 sets x 5 reps Objective: build over the …
Thursday 08.22.24
Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are …
Sunday 08.18.24
Warm-Up A) 5 min time cap: Plank Hold -Every time you break, 20 Double Under and 10 Ball Slam penalty -Push to avoid breaking too often B) 3 Rounds with an empty bar: 3 Muscle Cleans, above the knee 3 Power Cleans, below the knee 3 Power Cleans, mid shin Strength Power Clean 33 sets …
Friday 08.16.24
Warm-Up A) 3 Rounds: 50yd Farmer Carry, 53lb/35lb 20 sec rest *Rest 60 seconds between sections A and B B) 4min AMRAP, 1-2-3: Burpee Pull-Up One Arm-Kettlebell Swing, 35#/26# One Arm-Kettlebell Swing, 35#/26# *Sub Pull-Up with Ring Row *Start with 1 rep of each movement. Each proceeding round +1 rep Strength Deadlift 3 sets x …
Monday 08.12.24
Warm-Up A) In 6 minutes: Minute 1: 8 Assault Bike Cal 2 Burpees Minute 2: 8 Assault Bike Cal 2 Burpees Minute 3: 6 Assault Bike Cal 4 Burpees Minute 4: 6 Assault Bike Cal 4 Burpees Minute 5: 4 Assault Bike Cal 6 Burpees Minute 6: 4 Assault Bike Cal 6 Burpees B) In …
Saturday 08.10.24
Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5 Burpee Box Jumps, 24”/20” 15 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 12 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 9 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” …
Friday 08.02.24
Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry 53lb/35lb B) 20-18-16-14 Double-Unders Russian Kettlebell Swings Strength Deadlift 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. …
Wednesday 07.31.24
Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …