Warm-Up 1 Round: 3-minute Row at RPE6 Then, 10 Dumbbell Deadlifts 5 Burpees 10 Dumbbell Power Cleans 5 Burpees 10 RDLs – with an empty bar Strength Deadlift 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build …
Tag Archives: Hand Release Push-Up
Sunday 04.18.21
Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …
Sunday 04.25.21
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Sunday 04.18.21
Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …
Wednesday 03.31.21
Warm-Up 8 Minutes of Movement: 1 Minute Row at RPE 1 Minute Plank 15 Air Squats 15 Russian Swings Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. …
Wednesday 03.31.21
Warm-Up 8 Minutes of Movement: 1 Minute Row at RPE 1 Minute Plank 15 Air Squats 15 Russian Swings Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. …
Tuesday 03.30.21
Warm-Up 2 Rounds: 60 Single-Unders 30 Double-Unders 5 Empty bar Muscle Cleans 5 empty bar Front Squats 10 Empty Bar Muscle Snatches from the hip 10 Empty bar Overhead Squats Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an …
Tuesday 03.30.21
Warm-Up 2 Rounds: 60 Single-Unders 30 Double-Unders 5 Empty bar Muscle Cleans 5 empty bar Front Squats 10 Empty Bar Muscle Snatches from the hip 10 Empty bar Overhead Squats Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an …
Friday 03.19.21
Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Friday 03.19.21
Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Thursday 03.11.21
Warm-Up 400m Run 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 400m Run Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 12 …
Saturday 03.06.21
Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for 3 sets. The tempo will be (3-1-1-1). 3-seconds on the down. 1-second pause at the bottom, 1 second on the up. …