Warm-Up A) 2 Rounds: 20 Jumping Jacks 20 High Knees 200m Run B) 2 Rounds: 8 Back Squats, with an empty bar 8 Good Mornings, with an empty bar 8 Knee Raises Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE …
Tag Archives: jumping-jack
Tuesday 01.11.22
Warm-Up A) EMOMx20: A – 45 seconds Jumping Jacks B – 45 seconds Wall Walk C – 45 seconds Burpee No Push Up D – 45 seconds – 2 CT Pause Air Squat Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 20 Minutes: 20 Dumbbell Power Cleans …
Monday 01.10.22
Warm-Up A) 3 Rounds: 200m Run 20 Jumping jacks 10 Lunges, right leg 10 Lunges, left leg Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30-20-10 Kettlebell Swings Kettlebell Goblet Squats 60-40-20: Sit-Ups Variation B: 20-Minute Clock: 15 Push-Ups 15 sec Side Plank Right 15 sec Side …
Tuesday 01.11.22
Warm-Up A) EMOMx20: A – 45 seconds Jumping Jacks B – 45 seconds Wall Walk C – 45 seconds Burpee No Push Up D – 45 seconds – 2 CT Pause Air Squat Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 20 Minutes: 20 Dumbbell Power Cleans …
Monday 01.10.22
Warm-Up A) 3 Rounds: 200m Run 20 Jumping jacks 10 Lunges, right leg 10 Lunges, left leg Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30-20-10 Kettlebell Swings Kettlebell Goblet Squats 60-40-20: Sit-Ups Variation B: 20-Minute Clock: 15 Push-Ups 15 sec Side Plank Right 15 sec Side …
Thursday 12.23.21
Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats 200m Run 15 Air Squats 30 Jumping jacks Then 2 Rounds: 5 Strict Press empty bar 5 Muscle Snatches from hip 5 Front Squats 5 Muscle Snatches from hip 5 Overhead Squats Strength 4 sets: 1 Power Snatch 1 Squat Snatch All sets completed at …
Thursday 12.23.21
Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats 200m Run 15 Air Squats 30 Jumping jacks Then 2 Rounds: 5 Strict Press empty bar 5 Muscle Snatches from hip 5 Front Squats 5 Muscle Snatches from hip 5 Overhead Squats Strength 4 sets: 1 Power Snatch 1 Squat Snatch All sets completed at …
Tuesday 10.26.21
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 …
Tuesday 10.26.21
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 …
Monday 09.06.21
Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats 200m Run 15 Air Squats 30 Jumping jacks Then 2 Rounds: 5 Strict Press empty bar 5 Muscle Snatches from hip 5 Front Squats 5 Muscle Snatches from hip 5 Overhead Squats Strength 4 sets: 1 Power Snatch 1 Squat Snatch All sets completed at …
Monday 09.06.21
Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats 200m Run 15 Air Squats 30 Jumping jacks Then 2 Rounds: 5 Strict Press empty bar 5 Muscle Snatches from hip 5 Front Squats 5 Muscle Snatches from hip 5 Overhead Squats Strength 4 sets: 1 Power Snatch 1 Squat Snatch All sets completed at …
Tuesday 07.06.21
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 …