Warm-Up A) 2 Rounds: 200m Row 200m Run 20 Chest Taps 20 Sit-Ups B) 2 rounds: 1 Minute Row or Bike 30 Double-Unders 10 Dumbbell Presses Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 rounds of: 1 Minute max Calories on the rower or Bike – …
Tag Archives: dumbbell-press
Sunday 06.04.23
Warm-Up A) 500m Row Then, 2 rounds: 10 Ring Rows 10 Dumbbell Push Press 10 Sit-Ups B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: Build to an …
Saturday 06.03.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 400m Run Then, 4 Rounds: 8 Push Presses 8 Knee Raises Then, 4 …
Thursday 06.08.23
Warm-Up A) 2 Rounds: 200m Row 200m Run 20 Chest Taps 20 Sit-Ups B) 2 rounds: 1 Minute Row or Bike 30 Double-Unders 10 Dumbbell Presses Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 rounds of: 1 Minute max Calories on the rower or Bike – …
Sunday 06.04.23
Warm-Up A) 500m Row Then, 2 rounds: 10 Ring Rows 10 Dumbbell Push Press 10 Sit-Ups B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: Build to an …
Saturday 06.03.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 400m Run Then, 4 Rounds: 8 Push Presses 8 Knee Raises Then, 4 …
Wednesday 05.10.23
Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X …
Wednesday 05.10.23
Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X …
Sunday 03.12.23
Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X …
Sunday 03.12.23
Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X …
Wednesday 12.28.22
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Hand-Release Push-Ups 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Presses 200m Run Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Bench …
Wednesday 12.28.22
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Hand-Release Push-Ups 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Presses 200m Run Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Bench …