Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Tag Archives: Hand Release Push-Up
Wednesday 06.02.21
Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Monday 05.31.21
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 …
Sunday 05.30.21
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 …
Monday 05.31.21
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 …
Sunday 05.30.21
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 …
Friday 05.28.21
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 05.28.21
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 …
Sunday 05.23.21
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 …
Sunday 05.23.21
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 …
Wednesday 05.19.21
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 …
Sunday 05.16.21
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 …