Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Tag Archives: Double-Unders
Saturday 01.06.24
Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell Power Snatch, 30lb/20lb B) 9-6-3: Muscle Snatch, with Empty Bar Below Knee 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Double-Unders Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE …
Tuesday 01.02.24
Warm-Up A) 400m Run Then, 2 rounds: 10 Russian Swings 5 Burpees B) 2 Rounds: 10 Empty Bar Deadlift 20 Double-Unders 20 Ring Rows Strength Deadlift 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of 9 for 2 …
Tuesday 12.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Step-Ups 5 Burpees B) 2 Rounds: 10 Empty bar Bench Press 20 Singles, with your left foot 20 Singles with your right foot 10 Double-Unders Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Sunday 12.24.23
Warm-Up A) 3 Rounds: 200m Run 20 Double-Unders 10 Air Squats B) 4 Rounds: 10 Empty Bar Back Squats 10 cal Row 10 Push-Ups 5 Chest-to-Bar Pull-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Thursday 12.21.23
Warm-Up A) EMOMX10: Odd: 30 Double-Unders Even: 10 Overhead Squats at RPE 7 B) EMOMX10: Odd: 10 Bent Over Rows Even: 10 Strict Bar Dips Workout 800m Run for time Then, 2x800m Run at 90% of you 800m pace. Rest 3 minutes in between runs. Workout Tip In this set, we are using the RPE …
Monday 12.18.23
Warm-Up A) 3 Rounds: 10m High Knees 10m Butt kickers 20 Double-Unders B) 2 Rounds: 10 Hang Power Snatches, with an empty bar 10 Wall Balls 10 Hand-Release Push-Ups Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% of …
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Thursday 12.14.23
Warm-Up A) 3 Rounds: 10m Bear Crawl 5 Ball Slams 10M Bear Crawl 10 Ring Rows B) 2 Rounds: 10 Bench Press, with an empty bar 10 GHD Sit-Ups 20 Double-Unders Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then …
Tuesday 12.12.23
Warm-Up A) EMOMx8 minutes: 20 Double-Unders 10 Sit-Ups B) EMOMX8 minutes: Odd: 10 Strict Pull-Ups Even: 10 Strict Ring Dips Workout 1 Minute max calorie Bike Then, EMOMx20 minutes: Bike, calories in part one x 0.65 Ex: If in max set you completed 15 calories, 0.65 x 15 = 9.75. Each round you would perform …
Sunday 12.10.23
Warm-Up A) 12 Calorie Bike Rest 30 Seconds – Repeat for 3 rounds B) 3 Rounds: 8 Dumbbells Snatches 16 Ring Rows 32 Double-Unders Strength Power Clean 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE 9 for 2 …