Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …
Tag Archives: Double-Unders
Tuesday 03.19.24
Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …
Saturday 03.16.24
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Friday 03.15.24
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …
Wednesday 03.13.24
Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …
Tuesday 03.12.24
Warm-Up A) 3 Rounds: 8 Calorie Bike 16 Walking Lunges 8 Hand Release Push-Ups, with a pause B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Ring Dips 4 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up …
Sunday 03.10.24
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Press 10 Knee Raises 1 Minute Plank B) 3 rounds: 5 Strict Press 5 Box Jumps 20 Singles Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 5 repetitions …
Monday 03.04.24
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Dumbbell Press 20M Bear Crawl 5 Box Jumps B) 3 rounds: 30 Single-Unders 15 Double-Unders 15 Wall Balls Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Thursday 02.29.24
Warm-Up A) 3 Rounds: 200m Row 200m Run 10 Dumbbell Snatches B) 2 Round with an empty bar: 6 Snatch Grip Romanian Deadlifts 6 Muscle Snatches, from the hip 6 Power Snatches, from the hip Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 Strength …
Thursday 02.22.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B)EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength EMOMx12: A- 1-2 Muscle-Ups B- 12/9 Calorie Bike C- Rest Objective: choose a muscle-up variation ( ring or bar) and complete …
Wednesday 02.21.24
Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more …
Tuesday 02.20.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to …