Warm-Up A) 4 Rounds: 10m High Knees 10m Butt Kickers 5 Burpees 100m Run 30 Seconds Rest B) 3 Rounds: 10 Russian Kettlebell Swings 10 Dumbbell Strict Press 10 Step-Ups, on a box Strength Deadlift 8@ RPE 6 8@ RPE 7 8@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for …
Tag Archives: dumbbell-strict-press
Saturday 05.25.24
Warm-Up A) 3 Rounds: 200m Row 10 Ring Rows 10 Dumbbell Strict Press B) 2 Rounds: 15 Sit-Ups 3 Burpees 10 Knee Raises 3 Burpees 5 Toes-to-Bar 3 Burpees Strength Deadlift 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for 3 sets of 3 …
Monday 05.06.24
Warm-Up A) 200m Run 10 Calorie Row 10 Walking Lunges 10 Dumbbell Deadlift 10 Dumbbell Push Press 10 Ring Rows 10 Cal Row 200m Run B) 3 Rounds starting with an empty bar and adding each round: 2 Strict Press 2 Push Press 2 Split Jerk Strength 1 Push Press + 2 Split Jerk Every …
Thursday 02.15.24
Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups …
Monday 04.03.23
Warm-Up 3 Rounds 200m run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press 10 Hang Power Snatches above the knee Strength Build to a heavy 3 Hang Power Snatch (a 3@ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for 3 Rounds. Strength …
Monday 04.03.23
Warm-Up 3 Rounds 200m run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press 10 Hang Power Snatches above the knee Strength Build to a heavy 3 Hang Power Snatch (a 3@ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for 3 Rounds. Strength …
Sunday 02.12.23
Warm-Up 8 Minutes of Movement 200M Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step-Ups Strength Superset A and B, then rest 3 minutes. 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 …
Sunday 02.12.23
Warm-Up 8 Minutes of Movement 200M Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step-Ups Strength Superset A and B, then rest 3 minutes. 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 …
Wednesday 01.25.23
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …
Wednesday 01.25.23
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …
Wednesday 11.24.21
Warm-Up 8 Minutes of Movement 200m Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step Ups Strength Superset A and B then rest 3 minutes. 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 …
Wednesday 11.24.21
Warm-Up 8 Minutes of Movement 200m Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step Ups Strength Superset A and B then rest 3 minutes. 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 …