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 …
Tag Archives: Hand Release Push-Up
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 …
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 …
Tuesday 05.11.21
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 05.11.21
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 …
Thursday 05.06.21
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 …
Wednesday 05.05.21
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 …
Thursday 05.06.21
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 …
Wednesday 05.05.21
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 …
Friday 04.30.21
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@ RPE6 x3 B. Barbell Bent Over Row 15@ RPE6 x3 Note: set up 2 bars. You should build to a weight that …