Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 100m Row 100m Run B) EMOM x 8 minutes: Odd: 5 Air Squats 1 Burpee Even: 10 Sit-Ups 1 Burpee Strength Back Squat Heavy 4 Then 2 sets x 4 reps at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. …
Tag Archives: high-knees
Wednesday 04.09.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kicker 100m Run B) 4 Rounds: 8 Air Squats 2 Pull-Ups Strength Back Squat Heavy 4 Then 2×4 at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for …
Wednesday 04.02.25
Warm-Up A) 3 Rounds: 1 Minute Bike @ RPE6 Then, 15m Butt Kickers 15m High Knees 15m Broad Jump 15 Close Grip Push-Ups B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx15: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose …
Thursday 03.27.25
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Monday 03.24.25
Warm-Up A) 3 rounds: 15m High Knees 15m Butt Kickers 5 Burpees 10 Step-Ups 10 Knee Raises B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 …
Saturday 03.15.25
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 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …
Tuesday 03.11.25
Warm-Up A) 3 Rounds: 1:00 Bike Then, 10m High Knees 10M Butt Kickers 10M Bear Crawl 10 Air Squats B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ …
Friday 02.21.25
Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more …
Tuesday 02.18.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip …
Tuesday 02.11.25
Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes …
Tuesday 02.04.25
Warm-Up A) 400m Run Then, 2 rounds: 10m Butt Kickers 10 Knee Raises 10M High Knees 10 Sit-Ups Then, 400m Run B) 3 Rounds with an empty bar: 5 Romanian Deadlifts 5 Front Squats 5 Thrusters Strength Hang Squat Clean, Above Knees 2@ RPE 6 2@ RPE 7 2@RPE 8×4 Here we are using the …
Sunday 02.02.25
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, …