Warm-Up 2 Rounds: 400m Run 10 Dumbbell Snatches 20 Double-Unders 20 Walking Lunges 400m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-9:59 min: 20-16-12-8 Hang Power Snatch, 75#/55# 100-80-60-40 Double-Unders 10:00-19:59 min: 800m Run 800m Row 20:00-29:59 min: 20-16-12-8 Front Rack Lunges, 75#/55# Burpees Over …
Tag Archives: Front Rack Lunge
Thursday 02.17.22
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Thursday 02.17.22
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Thursday 11.04.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Thursday 11.04.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Thursday 07.22.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Thursday 07.22.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Monday 01.11.21
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. In this set, we are …
Monday 01.11.21
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. In this set, we are …