Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run, after every round of sit-ups. Strength Front Squat 3 sets x 3 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/23) Strength Tip Front Squats: bar should be …
Tag Archives: GHD Sit-Up
Saturday 08.17.24
Warm-Up A) 5 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Ups Rest 45 Seconds *Sub GHD with Sit-Up Strength Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 6 of …
Saturday 07.20.24
Warm-Up A) EMOMx8 minutes: Odd: Row Even: 30-second Bar Hang B) 2 Rounds: 15 Knee Raises 10 Dumbbell Power Cleans 10 Dumbbell Bent Over Rows 10 Dumbbell Press 10 Walking Lunges Gymnastic Work EMOMx12 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Monday 07.15.24
Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more …
Wednesday 07.10.24
Warm-Up A) EMOM x 12 minutes, alternating: Minute 1: 30 seconds Row Minute 2: 5 Push-Ups + 20 Sit-Ups Minute 3: Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 9 GHD Sit-Ups Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then 1 more set …
Thursday 05.02.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 Plank Hold 20 rest 40 Kettlebell Swings 20 rest 40 Cal Bike 20 rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets Objective: build to an RPE of 8 for 2 …
Wednesday 04.10.24
Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …
Tuesday 04.02.24
Warm-Up A) 3 Rounds: 1 Minute Bike @ RPE6 Then, 15m Butt Kickers 15m High Knees 15m Broad Jump 15 Close Grip Push-Ups B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx15: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose …
Monday 03.25.24
Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …
Thursday 03.14.24
Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …
Sunday 03.10.24
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Press 10 Knee Raises 1 Minute Plank B) 3 rounds: 5 Strict Press 5 Box Jumps 20 Singles Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 5 repetitions …
Thursday 03.07.24
Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 GHD Sit-Ups 10 Back Extensions Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power …