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 …
Tag Archives: Double-Unders
Wednesday 08.21.24
Warm-Up A) 8 min AMRAP: 500m Row Then, as many rounds in remaining time: 3 Pull-Ups 6 Push-Ups 9 Sit-Ups 12 Double-Unders B) 3 Rounds with an empty bar: 10 Bench Press 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …
Thursday 08.15.24
Warm-Up A) 4 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7 Sit-Up 9 Air Squat B) 3 Rounds with an empty bar: 10 Back Squats 20 Single-Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week …
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 …
Monday 08.05.24
Warm-Up A) 500m Row – 1 Minute Rest 250m Row – 1 Minute Rest B) 2 Rounds: 30 Single-Unders 20sec Plank Hold, in push-up position 10 Sit-Ups 30 Single-Unders Workout Every Minute on the Minute for 30 minutes alternate stations: Minute 1: CX:15 Calorie Row/12 Calorie Row RX:12 Calorie Row/10 Calorie Row AX:10 Calorie Row/8 …
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. …
Tuesday 07.23.24
Warm-Up A) 3 Rounds: 100m Run 10 Ball Slams 20 Double-Unders or Single-Unders B) 3 Rounds: 10 Strict Press, with an empty bar 10 Calorie Bike 20 Ring Rows Gymnastic Work EMOMx12 min: Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Tuesday 07.16.24
Warm-Up A) 2 Rounds: 100m Run 10 Dumbbell Snatch 10 Dumbbell Step-Ups 100m Row B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @RPE 6 1 set @RPE 7 2 sets @ RPE 8 Strength Tip Objective: build …
Saturday 07.13.24
Warm-Up A) 500m Row Then, 2 rounds: 15 Russian Swings 15 Sit-Ups B) 3 Rounds: 10 Deadlifts, with an empty barbell 10 Lunges, with an empty barbell 20 Double-Unders Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 90% of 5 @ …
Monday 07.08.24
Warm-Up A) 200m Run 10 Dumbbell Power Cleans 10 Dumbbell Step-Ups 10 Wall Balls B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 1 set @ RPE7 1 set @ RPE8x2 Strength Tip Objective: build to …
Friday 07.05.24
Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push Ups B) 2 Rounds: 20 seconds Handstand hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx8 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 …
Wednesday 07.03.24
Warm-Up A) 2 Rounds: 4 Windmills, each side 8 Dumbbell Power Cleans 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Power Clean 1 Press 2 Push Press 2 Split Jerk 20 Seconds Rest Strength 1 Power Clean + 1 Push Press + 1 Split Jerk (1 + 1 + 1) = 1 …