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 …
Tag Archives: Jumping Lunges
Saturday 05.24.25
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Tuesday 05.20.25
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Friday 05.16.25
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 RDLs with an empty bar 8 Front Squats with an Empty Bar 8 Hang Power Snatches with an Empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A With a 10 minute clock: Run 1 …
Friday 05.02.25
Warm-Up 3 Rounds: 14 Sit-Ups 28 Double-Unders 14 Reverse Lunges 28 Double-Unders Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every Minute on the Minute for 25 rounds. Minute 1: 8 Devils Press, 50#/35# Minute 2: 16 Dumbbell Reverse Lunges Minute 3: 24 Sit-Ups Minute 4: …
Sunday 04.06.25
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 …
Monday 03.31.25
Warm-Up A) 3 Rounds: 200M Run 10 Push-Ups 10 Ring Rows 5 Toes-to-Bar B) 2 Rounds: 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 8 2@ RPE 9 2×2 @ -8% …
Tuesday 03.25.25
Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …
Tuesday 03.18.25
Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the …
Sunday 02.02.25
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …
Thursday 01.02.25
Warm-Up A) 400m Run Then, 2 rounds: 10 Russian Swings 5 Burpees B) 2 Rounds: 10 Empty Bar Deadlift 20 Double-Unders 20 Ring Rows Strength Deadlift 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of 9 for 2 …
Wednesday 12.25.24
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …