Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20 seconds Wall Sit 20 seconds Rest 20 seconds Hollow Hold Strength Clean, from the floor 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that weight …
Tag Archives: Hollow Hold
Wednesday 06.26.24
Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Front Squats, with an empty bar B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest: Walking Lunges Hollow Hold Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps …
Thursday 05.16.24
Warm-Up A) EMOMx4: Odd minutes: 30 seconds Bar Hang Even minutes: 30 seconds Hollow Hold B) 1 Round: 20 Ring Rows 20 Sit-Ups 10 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build to an RPE of 7 for both …
Thursday 04.04.24
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Air Squats 16 Russian Swings 16 Sit-Ups 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 2×4 @ …
Saturday 03.30.24
Warm-Up A) 2 Minute Bike @ RPE6 30 Second Bike @ RPE8 1 Minute Bike @ RPE6 30 Second Bike @ RPE8 30 Second Bike @ RPE6 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 …
Wednesday 03.27.24
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 …
Saturday 03.23.24
Warm-Up A) 4 Rounds: 1 Minute Row at RPE 6 30 Second Row at RPE 8 B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE …
Thursday 03.21.24
Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …
Wednesday 12.06.23
Warm-Up A) EMOMx8 min: Odd: Max Double-Unders Even: 20 Hollow Hold B) EMOMx8 min: Odd: Max Burpee Pull-Ups Even: 20 Handstand Hold C) EMOMx8 min: Odd: Bike at RPE 6 Even: 20 sec Bike at RPE 9 Workout 1000m Row for Time Then, 10x200m Row With 1:1 Rest Note: pace should be at your 1000m …