Warm-Up 2 Rounds: 20 Russian Swings 15 Air Squats 10 Hand Release Push-Ups 5 Burpees Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 x 2 Strength Tip Hang Power Clean: You should have the weight in the middle of the foot, and keep …
Tag Archives: down-up
Thursday 02.11.21
Warm-Up 3 Rounds: 200m Run 10 Strict Press with an Empty Barbell 10 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 …
Saturday 02.06.21
Warm-Up 10 Minutes of Movement 200m Row 10 Dumbbell RDL’s 10 Dumbbell Push Presses 200m Run Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 1 set. This variation of …
Friday 02.12.21
Warm-Up 2 Rounds: 20 Russian Swings 15 Air Squats 10 Hand Release Push-Ups 5 Burpees Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 x 2 Strength Tip Hang Power Clean: You should have the weight in the middle of the foot, and keep …
Thursday 02.11.21
Warm-Up 3 Rounds: 200m Run 10 Strict Press with an Empty Barbell 10 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 …
Monday 02.01.21
Warm-Up 3 Rounds: 200m Run 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Cleans 5 Front Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex 2 Power Cleans + 2 Front Squats. Strength Tip Power …
Sunday 01.31.21
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Singles 20 Air Squats 20 Double Unders Workout Variation A: 0:00-5:00 800M Row 5:00-10:00 800M Run 10:00-15:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 15:00-20:00 30 Box Jumps 30 Pull-Ups 20:00-25:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 30:00-35:00 800M Run 35:00-40:00 800M Row …
Saturday 02.06.21
Warm-Up 10 Minutes of Movement 200m Row 10 Dumbbell RDL’s 10 Dumbbell Push Presses 200m Run Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 1 set. This variation of …
Tuesday 01.26.21
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for …
Sunday 01.31.21
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Singles 20 Air Squats 20 Double Unders Workout Variation A: 0:00-5:00 800M Row 5:00-10:00 800M Run 10:00-15:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 15:00-20:00 30 Box Jumps 30 Pull-Ups 20:00-25:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 30:00-35:00 800M Run 35:00-40:00 800M Row …
Monday 02.01.21
Warm-Up 3 Rounds: 200m Run 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Cleans 5 Front Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex 2 Power Cleans + 2 Front Squats. Strength Tip Power …
Tuesday 01.26.21
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for …