Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 40-20-10 Dumbbell Power Cleans, 50#/35# Dumbbell Front Squats, 50#/35# 4-2-1 Ring Muscle-Up + 40-20-10 Dumbbell Deadlifts, 50#/35# Dumbbell Front …
Tag Archives: Handstand Push-Up
Friday 09.01.23
Warm-Up 2 Rounds: 200m Run 4 Burpees 8 Ball Slams 12 Muscle Snatches with a Barbell Strength 1 Snatch High Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate …
Thursday 08.31.23
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 40-20-10 Dumbbell Power Cleans, 50#/35# Dumbbell Front Squats, 50#/35# 4-2-1 Ring Muscle-Up + 40-20-10 Dumbbell Deadlifts, 50#/35# Dumbbell Front …
Thursday 06.29.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …
Thursday 06.29.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …
Friday 05.19.23
Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups 200m Run Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1 A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …
Tuesday 05.16.23
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (3 @ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. Strength …
Friday 05.19.23
Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups 200m Run Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1 A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …
Tuesday 05.16.23
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (3 @ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. Strength …
Tuesday 05.02.23
Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …
Sunday 04.30.23
Warm-Up 2 Rounds: 200m Row 20 russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
Wednesday 04.26.23
Warm-Up 10 Minutes of Movement 100m Row 200m Run 3 Deadlifts – With an Empty Bar 6 Hang Power Cleans – With an Empty Bar 9 Strict Press – With an Empty Bar 18 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute …