Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …
Tag Archives: Double-Unders
Thursday 11.28.24
Warm-Up 2 Rounds: 200m Run 20 Double-Unders 20 Air Squats 10 Strict Press with Barbell Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Sunday 11.24.24
Warm-Up 3 Rounds: 1 Minute Row at RPE 6 Then, 12 Ring Rows 12 Air Squats 6 Broad Jumps Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 3 sets of …
Friday 11.22.24
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …
Saturday 11.16.24
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 20 Air Squats 200m Run 10 Hand Release Push-Ups 10 Air Squats Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate …
Sunday 10.27.24
Warm-Up 2 Rounds: 400m Row 10 Walking Lunges 5 Burpees 10 Muscle Snatches 400m Run Strength 1 Snatch High Pull + 1 Power Snatch + 2 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges …
Saturday 10.26.24
Warm-Up 3 Rounds: 200m Row 20 Ring Rows 10 Hand Release Push-ups 10 Sit-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build an RPE of 7 for 5 repetitions in the Bench Press for 3 sets of 5 repetitions. In this set, we are using the RPE chart …
Sunday 10.20.24
Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Wednesday 10.16.24
Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Friday 10.11.24
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 40-20-10 Dumbbell Power Cleans, 50#/35# Dumbbell Front Squats, 50#/35# 4-2-1 Ring Muscle-Up + 40-20-10 Dumbbell Deadlifts, 50#/35# Dumbbell Front …
Thursday 10.10.24
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Strength Squat Snatch 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges …
Thursday 09.26.24
Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …