Warm-Up 8 Minutes of Movement: 30 Jumping Jacks 30 High Knees 30 Butt Kickers 14 Lunges 14 Ring Rows 7 Air Squats 7 Strict Pull-Ups 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 …
Tag Archives: Hand Release Push-Up
Saturday 07.05.25
Warm-Up 2 Round: 200m Run 20 Singles 20 Double Unders 10 Hand Release Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute …
Saturday 06.21.25
Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …
Monday 06.02.25
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 …
Saturday 05.31.25
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Friday 05.30.25
Warm-Up 2 Rounds: 30 Jumping Jacks 15 Air Squats 30 Walking Lunges 15 Push-Ups 30 Jumping Jacks 15 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B. Station A: 6 Burpees 12 …
Wednesday 05.28.25
Warm-Up 400m Run 16 Hand Release Push-Ups 16 Russian Swings 16 Ring Rows 8 Hand Release Push-Ups 8 Kettlebell Swings 8 Strict Pull-Ups 400m Run Strength Superset A and B then rest 3 minutes: A. Bench Press 10@ RPE7 x3 B. Barbell Bent Over Row 10@ RPE7 x3 Note: set up 2 bars. You should …
Friday 05.23.25
Warm-Up 10 Minutes for Quality: 1 Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Hang Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double-Unders …
Monday 05.19.25
Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Friday 05.16.25
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 RDLs with an empty bar 8 Front Squats with an Empty Bar 8 Hang Power Snatches with an Empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A With a 10 minute clock: Run 1 …
Sunday 05.11.25
Warm-Up 3 Rounds: 20 Jumping Jacks 20 Ring Rows 20 Jumping Jacks 10 Hand Release Push-Ups 20 Jumping Jacks 5 Strict Pull-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build to a …
Tuesday 05.06.25
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 …