Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, with an empty bar 8 Front Squats, with an empty Bar 8 Hang Power Snatches, with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout: Variation A 12 minutes: 2000m Row Then, max rounds …
Tag Archives: Dips
Friday 11.11.22
Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Friday 11.11.22
Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Wednesday 10.05.22
Warm-Up 7 Minutes of movement: 10 Calorie on the Rows 10 Close Grip Push-Ups 10 Ring Rows 10 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip …
Wednesday 10.05.22
Warm-Up 7 Minutes of movement: 10 Calorie on the Rows 10 Close Grip Push-Ups 10 Ring Rows 10 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip …
Monday 09.26.22
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …
Monday 09.26.22
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …
Tuesday 05.10.22
Warm-Up 3 Rounds: 200m Row 15 Sit-Ups 10 Close Grip Push-Ups 5 Negative Dips Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Ring Dips Rest 3 minutes EMOMx10 50% of max repetitions of Ring dips every minute on the minute for 10 rounds. …
Tuesday 05.10.22
Warm-Up 3 Rounds: 200m Row 15 Sit-Ups 10 Close Grip Push-Ups 5 Negative Dips Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Ring Dips Rest 3 minutes EMOMx10 50% of max repetitions of Ring dips every minute on the minute for 10 rounds. …
Tuesday 02.22.22
Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Tuesday 02.22.22
Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Sunday 06.06.21
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, with an empty bar 8 Front Squats, with an empty Bar 8 Hang Power Snatches, with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout: Variation A 12 minutes: 2000m Row Then, max rounds …