Warm-Up A) 4:00 Running Clock 3 Box Jump 30”/24” (or high as possible) 6 Barbell Back Squat 18 Double-Under *sub double under with 30 singles B) Sprints 3 Sets 40 yd sprint 45 sec rest *Keep your pace consistent, don’t drop below 1 sec of your fastest time Strength Back Squat A) 1 set x …
Tag Archives: Handstand Walk
Thursday 02.29.24
Warm-Up A) 3 Rounds: 200m Row 200m Run 10 Dumbbell Snatches B) 2 Round with an empty bar: 6 Snatch Grip Romanian Deadlifts 6 Muscle Snatches, from the hip 6 Power Snatches, from the hip Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 Strength …
Friday 02.02.24
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …
Tuesday 06.20.23
Warm-Up 200M Run 200M Row 20 Walking Lunges 10 Strict Toes-to-Bar 5 Strict Pull-Гps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 2K Row Every 3 Minutes complete the following until 2k Row is complete: 6-12 One-Legged squat 5-10m Handstand Walk Variation B: Run 1 mile Every …
Tuesday 06.20.23
Warm-Up 200M Run 200M Row 20 Walking Lunges 10 Strict Toes-to-Bar 5 Strict Pull-Гps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 2K Row Every 3 Minutes complete the following until 2k Row is complete: 6-12 One-Legged squat 5-10m Handstand Walk Variation B: Run 1 mile Every …
Wednesday 06.14.23
Warm-Up A) 4 Rounds: 20 High Knees 20 Butt Kickers 200m Run 20 Walking Lunges 2 Wall Walks B) 2 rounds: 20 seconds Handstand Hold 20 seconds L-Sit 1 minute Row 1 minute Rest Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 4 rounds of: 400m Run …
Wednesday 06.14.23
Warm-Up A) 4 Rounds: 20 High Knees 20 Butt Kickers 200m Run 20 Walking Lunges 2 Wall Walks B) 2 rounds: 20 seconds Handstand Hold 20 seconds L-Sit 1 minute Row 1 minute Rest Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 4 rounds of: 400m Run …
Thursday 06.08.23
Warm-Up A) 2 Rounds: 200m Row 200m Run 20 Chest Taps 20 Sit-Ups B) 2 rounds: 1 Minute Row or Bike 30 Double-Unders 10 Dumbbell Presses Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 rounds of: 1 Minute max Calories on the rower or Bike – …
Thursday 06.08.23
Warm-Up A) 2 Rounds: 200m Row 200m Run 20 Chest Taps 20 Sit-Ups B) 2 rounds: 1 Minute Row or Bike 30 Double-Unders 10 Dumbbell Presses Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 rounds of: 1 Minute max Calories on the rower or Bike – …
Sunday 07.10.22
Warm-Up 1 Round: 400m Run 10 Hand Release Push-Ups 2 Walk Walks 10 Down Ups 200m Run 10 Hand Release Push-Ups 2 Walk Walks 10 Down Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for …
Sunday 07.10.22
Warm-Up 1 Round: 400m Run 10 Hand Release Push-Ups 2 Walk Walks 10 Down Ups 200m Run 10 Hand Release Push-Ups 2 Walk Walks 10 Down Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for …
Friday 02.04.22
Warm-Up 200M Run 200M Row 20 Walking Lunges 10 Strict Toes-to-Bar 5 Strict Pull-Гps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 2K Row Every 3 Minutes complete the following until 2k Row is complete: 6-12 One-Legged squat 5-10m Handstand Walk Variation B: Run 1 mile Every …