Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Next week we …
Tag Archives: Double-Unders
Sunday 08.01.21
Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …
Tuesday 07.27.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar – Muscle Snatches 5 Empty Bar – Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start …
Tuesday 07.20.21
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Thursday 07.15.21
Warm-Up 9 Minutes of Movement 30 Singles 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps 30 Double Unders 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and …
Thursday 07.22.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Thursday 07.15.21
Warm-Up 9 Minutes of Movement 30 Singles 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps 30 Double Unders 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and …
Monday 07.12.21
Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …
Tuesday 07.20.21
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Wednesday 07.07.21
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Snatches + 1 Hang Snatch Build to an RPE …
Monday 07.12.21
Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …
Monday 07.05.21
Warm-Up 2 Round: 200m Run 20 Singles 20 Double Unders 10 Hand Release Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute …