Warm-Up 8 minutes for quality: 20 Jumping Jacks 20 Air Squats 20 Jumping Jacks 20 Reverse Lunges 20 Sit-Ups Strength 1 Count Pause Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count in the bottom. You should not …
Tag Archives: Dumbbell Walking Lunge
Wednesday 10.19.22
Warm-Up 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Dumbbell Push Presses 10 Air Squats Strength Back Squats 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Back squats for 2 sets. We are using …
Wednesday 10.19.22
Warm-Up 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Dumbbell Push Presses 10 Air Squats Strength Back Squats 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Back squats for 2 sets. We are using …
Sunday 09.25.22
Warm-Up 7 Minutes of Movement: 40 Singles 20 Doubles 20 Walking Lunges 10 Wall Balls Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. We are using the …
Sunday 09.25.22
Warm-Up 7 Minutes of Movement: 40 Singles 20 Doubles 20 Walking Lunges 10 Wall Balls Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. We are using the …
Monday 05.23.22
Warm-Up 5 Rounds: 10 Calorie Row 10 Walking Lunges 10 Hand Release Push-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are …
Monday 05.23.22
Warm-Up 5 Rounds: 10 Calorie Row 10 Walking Lunges 10 Hand Release Push-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are …
Wednesday 04.06.22
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
Wednesday 04.06.22
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
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 03.16.22
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 …
Thursday 03.10.22
Warm-Up 5 Minutes for Quality: 20 High Knees 20 Butt Kickers 10 Sit-Ups 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 1 Power Snatch + 1 …