Warm-Up 10 Minutes for Quality: 1 Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Hang Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double-Unders …
Tag Archives: Double-Unders
Sunday 05.23.21
Warm-Up 10 Minutes for Quality: 1 Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Hang Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double-Unders …
Monday 05.17.21
Warm-Up 3 Rounds: 15 Russian Swings 30 Singles 15 Sit-Ups 30 Double-Unders 15 Ring Rows Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …
Monday 05.17.21
Warm-Up 3 Rounds: 15 Russian Swings 30 Singles 15 Sit-Ups 30 Double-Unders 15 Ring Rows Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …
Thursday 05.13.21
Warm-Up 4 Rounds: 8 Calorie Row 8 Air Squats 8 Lunges 8 Down Ups 40 Single-Unders Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 2 sets. We are …
Thursday 05.13.21
Warm-Up 4 Rounds: 8 Calorie Row 8 Air Squats 8 Lunges 8 Down Ups 40 Single-Unders Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 2 sets. We are …
Saturday 05.08.21
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Saturday 05.08.21
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Wednesday 05.05.21
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Wednesday 05.05.21
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Sunday 05.02.21
Warm-Up 3 Rounds: 14 Sit-Ups 28 Double-Unders 14 Reverse Lunges 28 Double-Unders Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every Minute on the Minute for 25 rounds. Minute 1: 8 Devils Press, 50#/35# Minute 2: 16 Dumbbell Reverse Lunges Minute 3: 24 Sit-Ups Minute 4: …
Wednesday 04.28.21
Warm-Up 3 Rounds: 200m Run 200m Row 15 Russian Swings 15 Knee Raises Strength 1 Count Pause Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count right below the knee. After you pause, complete the full movement with the …