Warm-Up 3 Rounds: 200m Row 10 Overhead Squats with a PVC pipe 10 Ball Slams 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 2 …
Tag Archives: down-up
Wednesday 03.16.22
Warm-Up 4 Rounds: 200m Run 10 Ring Rows 10 Walking Lunges 5 Burpees 5 Air Squats Strength Reverse Barbell Lunges 6 reps @ RPE 6 6 reps @ RPE 7×4 Objective: Build to an RPE of 7 for 6 repetitions in the Reverse Barbell Lunge for 4 sets of 6 repetitions. Stand in the front …
Tuesday 03.15.22
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Friday 03.18.22
Warm-Up 3 Rounds: 200m Row 10 Overhead Squats with a PVC pipe 10 Ball Slams 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 2 …
Saturday 03.12.22
Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …
Wednesday 03.16.22
Warm-Up 4 Rounds: 200m Run 10 Ring Rows 10 Walking Lunges 5 Burpees 5 Air Squats Strength Reverse Barbell Lunges 6 reps @ RPE 6 6 reps @ RPE 7×4 Objective: Build to an RPE of 7 for 6 repetitions in the Reverse Barbell Lunge for 4 sets of 6 repetitions. Stand in the front …
Wednesday 03.09.22
Warm-Up 3 Rounds 200m Run 10 Down Ups 10 Kettlebell Swings 10 Air Squats Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Tuesday 03.15.22
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Saturday 03.12.22
Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …
Thursday 03.03.22
Warm-Up 8 Minutes of Movement: 200m Row 10 Dumbbell Deadlifts 10 Dumbbell Push Press 5 Toes-to-Bar Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no …
Wednesday 03.09.22
Warm-Up 3 Rounds 200m Run 10 Down Ups 10 Kettlebell Swings 10 Air Squats Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Saturday 02.26.22
Warm-Up 3 Rounds of: 500m Row 5 Strict Pull-Ups 10 Russian Swings 15 Sit-Ups 200m Run Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no …