Warm-Up A) 2 rounds: 10m Butt Kicker 10m Lunges 10m High Knee 10m Lunges 10 Push-Ups B) 2 Rounds: 10 Empty bar Back Squats 200m Run Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of …
Tag Archives: high-knees
Sunday 12.31.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 5 Box Jumps 200m Run B) 2 Rounds with an empty bar : 8 Romanian Deadlifts 8 Thrusters Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Strength Tip Objective: build …
Saturday 12.30.23
Warm-Up A) 2 Rounds: 10m High Knees 10M Butt Kickers 10M Side Lunges 10M Lunges 10 Push Ups B) 3 Rounds: 3 Strict Pull-Ups 3 Bar Dips 6 V-Ups 6 Calorie Bike Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 …
Thursday 12.28.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Monday 12.18.23
Warm-Up A) 3 Rounds: 10m High Knees 10m Butt kickers 20 Double-Unders B) 2 Rounds: 10 Hang Power Snatches, with an empty bar 10 Wall Balls 10 Hand-Release Push-Ups Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% of …
Saturday 12.16.23
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 Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Thursday 12.07.23
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 Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 …
Monday 12.04.23
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Thursday 11.30.23
Warm-Up A) 2 rounds: 200m Run 10m High Knee 10m Butt Kicker 10 Overhead Squats, with a PVC pipe B) 2 rounds: 12 Dumbbell Snatches 6 Strict Pull-Ups 3 Burpee (no push-up) Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip If your technique is not there yet …
Saturday 11.25.23
Warm-Up A) 10m High Knees 10m Butt Kickers 10 Ball Slams 30 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 20 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 10 Russian Swings B) 2 rounds: 10 Dumbbell Press 10 Dumbbell Power Clean 5 Toes-to-Bar Strength Deadlift 5 reps @ …
Monday 10.23.23
Warm-Up 2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 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 Perform 3 Power Snatch …
Monday 10.23.23
Warm-Up 2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 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 Perform 3 Power Snatch …