Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Calorie Row 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training …
Tag Archives: down-up
Saturday 11.02.24
Warm-Up 3 Rounds: 10 Calorie Row 10 Dumbbell Snatches (Right) 10 Dumbbell Snatches (Left) 10 Walking Lunges Strength 1 Snatch High Pull + 2 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Friday 11.01.24
Warm-Up 2 Rounds: 400m Run 10 Down Ups 10 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Capacity: 400m- 400m – 400m- 400m Run 20-20-20-20 Kettlebell Swings, 53#/35# 10-10-10-10 High Box Jumps, 30”/24” 40-30-20-10 Calorie Row After each round, subtract 10 Calories from the …
Wednesday 10.30.24
Warm-Up 3 Rounds: 12 Calorie Rows 12 Russian Swings 6 Down-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions. In this set, we are using the RPE chart to regulate the training …
Friday 10.18.24
Warm-Up 1 Round: 400m Row 400m Run + 3 Rounds: 15 Dumbbell Deadlifts 15 Dumbbell Push Press 15 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 400m Row 400m Run 30 Deadlifts, 185#/135# 30 Hand Release Push-Ups 30 Pull-Ups 400m Row 400m Run 20 …
Monday 10.14.24
Warm-Up 2 Rounds: 200m Run 10 Down-Ups 10 Kettlebell Swings 10 Box Jumps Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 2 sets of 5 repetitions. In this set, we are using the RPE chart to regulate …
Tuesday 10.08.24
Warm-Up 3 Rounds: 200m Row 20 Air Squats 10 Kettlebell Swings 10 GHD Sit-Ups Strength Squat Clean 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely …
Sunday 10.06.24
Warm-Up 4 Rounds: 30 Jumping Jacks 200m Run 10 Down Ups 5 Hand Release Push-Ups Strength Push Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in …
Saturday 09.28.24
Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Wednesday 09.25.24
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 10 Hand Release Push-Ups 5 Strict Pull-Ups Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Tuesday 09.24.24
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart …
Monday 09.23.24
Warm-Up 3 Minute Row at RPE6 Then, 3 rounds: 15 Russian Swings 15 Overhead Squats 15 Barbell Push Presses Strength Squat Snatch 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we …