Warm-Up [3 Rounds] 20 Jumping Jacks 10 Hand Release Push-Ups 10 Dumbbell Push Presses 10 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench Press …
Tag Archives: jumping-jack
Saturday 11.29.25
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …
Saturday 11.22.25
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …
Tuesday 11.11.25
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions. In this set, we are using …
Thursday 11.06.25
Warm-Up 8 Minutes of Movement 20 Jumping Jacks 5 Burpees 20 Air Squats 5 Burpees 20 Seconds on the Rower at RPE8 Strength 1 Clean High Pull + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Monday 10.06.25
Warm-Up 4 Rounds: 30 Jumping Jacks 200m Run 10 Down Ups 5 Hand Release Push-Ups Strength Push Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in …
Tuesday 09.30.25
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
Monday 09.22.25
Warm-Up 6 Minutes for Quality: 20 Jumping Jacks 10 Air Squats 10 Ring Rows 10 Dumbbell Press Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 2 sets of 5 repetitions. …
Saturday 09.13.25
Warm-Up 6 Minutes: 20 Jumping Jacks 200m Run 10 Push-Ups 20 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minutes AMRAP: 200m Run 10 Handstand Push-Ups 5 High Box Jumps, 30”/24” – 2 Minutes Rest 10 Minutes AMRAP: 20 Dumbbell Snatches, 50#/35# 20 Dumbbell …
Tuesday 08.05.25
Warm-Up 2 Rounds for quality: 30 Jumping Jacks 30 Butt Kickers 30 High Knees 10 Walking Lunges 10 Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Sunday 07.06.25
Warm-Up 8 Minutes of Movement: 30 Jumping Jacks 30 High Knees 30 Butt Kickers 14 Lunges 14 Ring Rows 7 Air Squats 7 Strict Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every …
Friday 05.30.25
Warm-Up 2 Rounds: 30 Jumping Jacks 15 Air Squats 30 Walking Lunges 15 Push-Ups 30 Jumping Jacks 15 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B. Station A: 6 Burpees 12 …