Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Tag Archives: jumping-jack
Monday 04.26.21
Warm-Up 8 minutes for quality: 20 Jumping Jacks 20 Air Squats 20 Jumping Jacks 20 Reverse Lunges 20 Sit-Ups Strength 1 Count Pause Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count in the bottom. You should not …
Sunday 04.25.21
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Thursday 04.15.21
Warm-Up 7 Minutes of Movement: 20 Jumping Jacks 20 Sit-Ups 10 Step Ups 10 Knee Raises Strength Push Jerk 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Push Jerk for 2 sets. We are using …
Thursday 04.15.21
Warm-Up 7 Minutes of Movement: 20 Jumping Jacks 20 Sit-Ups 10 Step Ups 10 Knee Raises Strength Push Jerk 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Push Jerk for 2 sets. We are using …
Friday 04.09.21
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Knee Raises 5 Dumbbell Power Cleans 5 Dumbbell Push Presses Strength Power Snatch + Overhead Squat (1 + 1) @ RPE5 (1 + 1) @ RPE6 (1 + 1) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches …
Friday 04.09.21
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Knee Raises 5 Dumbbell Power Cleans 5 Dumbbell Push Presses Strength Power Snatch + Overhead Squat (1 + 1) @ RPE5 (1 + 1) @ RPE6 (1 + 1) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches …
Thursday 04.01.21
Warm-Up 4 Rounds: 20 Jumping Jacks 15 Knee Raises 10 Strict Press with an empty bar 5 Box Jumps Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using …
Thursday 04.01.21
Warm-Up 4 Rounds: 20 Jumping Jacks 15 Knee Raises 10 Strict Press with an empty bar 5 Box Jumps Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using …
Tuesday 03.16.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press with a Barbell Strength Push Jerk 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for the Push …
Tuesday 03.16.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press with a Barbell Strength Push Jerk 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for the Push …
Monday 03.08.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press – With A Barbell Strength Push Press + Split Jerks (1 + 1) @ RPE 5 (1 + 1) @ RPE 6 (1 + 1) @ RPE 7 (1 + 1) @ RPE 8 Objective: Build to an …