Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …
Tag Archives: Handstand Push-Up
Tuesday 12.31.24
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Saturday 12.28.24
Warm-Up A) 3 Rounds: 32 Double Unders 16 Russian Swings, 53#/35# 8 Push-Ups 4 Toes-to-Bar Strength 1-Count Pause Deadlift 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the 1-Count Pause Deadlift. In this set, we are using the …
Tuesday 12.24.24
Warm-Up 3 Rounds: 200m Run 20 Walking Lunges 10 Empty Bar Strict Press 10 Empty Bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front …
Sunday 12.22.24
Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Friday 12.20.24
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Thursday 12.19.24
Warm-Up 3 Minute Row at RPE6 Then, 2 Rounds 12 Hand Release Push-Ups 12 Step-Ups 12 Dumbbell Push Presses 12 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in …
Monday 12.16.24
Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …
Wednesday 12.11.24
Warm-Up [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …
Saturday 12.07.24
Warm-Up 6 Minutes of Movement. 1-Minute on the Bike 20 Walking Lunges 10 Down-Ups 5 Slow Squats with a Pause at the Bottom. Then, [2 Rounds] 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes …
Tuesday 12.03.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength 1-Count Pause Deadlift 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the 1-Count Pause Deadlift for 1 set of …
Sunday 12.01.24
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 10 Step-Ups 10 Box Jumps Strength Close Grip Bench Press 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 …