Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Tag Archives: Hand Release Push-Up
Monday 05.05.25
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Monday 04.28.25
Warm-Up A) Every 1 Minute x 4 minutes: 100m Row B) 1 Round: 400m Run 20 Russian Swings 20 Dumbbell Push Press 20 Lunges 200m Run 10 Russian Swings 10 Dumbbell Push Press 10 Lunges Workout Capacity 18 Minute AMRAP: 1 Deadlift 5 Toes-to-Bar 10 Hand-Release Push-Ups 15 Air Squats – 2 Minute Rest 9 …
Tuesday 03.25.25
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 …
Friday 03.21.25
Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …
Thursday 03.20.25
Warm-Up A) 2 rounds: 400m Run 20m Butt Kicker 20 Russian Swings 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 Objective: build …
Wednesday 03.12.25
Warm-Up A) 3 Rounds: 8 Calorie Bike 16 Walking Lunges 8 Hand Release Push-Ups, with a pause B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Ring Dips 4 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up …
Monday 03.10.25
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 …
Wednesday 03.05.25
Warm-Up A) 2 rounds: 150m Row 15 Air Squats 150M Row 20 Lunges B) 3 rounds: 10 Kettlebell Swings 10 Goblet Squats 10 Back Extensions Strength 3-Second Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of 5@9 and complete …
Monday 03.03.25
Warm-Up A) 5 Rounds: 5 Single-arm Russian Kettlebell Swing, Left 5 Single-arm Russian Kettlebell Swing, Right 5 Tempo Hand Release Push-Ups (3 seconds down each rep) 1 Minute Bike at RPE 6 B) 3 rounds: 2 Strict Pull-Ups 2 Bar Dips 10 GHD Sit-Ups 10 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips* …
Friday 02.07.25
Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the …
Saturday 02.01.25
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …