Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …
Tag Archives: Handstand Push-Up
Monday 03.25.24
Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …
Thursday 03.14.24
Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …
Wednesday 03.06.24
Warm-Up A) 4 Rounds: 8 Step-Ups 8 Dumbbell Snatches 8 Toes-to-Bar B) 3 rounds with an empty bar: 10 Snatch Grip Romanian Deadlifts 5 Muscle Snatches, at the hip crease 5 Overhead Squats 5 Power Snatches, at the hip crease Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 …
Saturday 02.03.24
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbells Press, Left 10 Dumbbells Press, Right 10 Dumbbells Lunges B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×3 …
Thursday 01.18.24
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 …
Sunday 11.19.23
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 …
Thursday 11.16.23
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 …
Sunday 11.19.23
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 …
Sunday 11.12.23
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 …
Friday 11.10.23
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 …
Thursday 11.16.23
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 …