Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Tag Archives: Jumping Squat
Sunday 03.21.21
Warm-Up 10 Minutes of Movement 200m Jog 10 Hang Dumbbell Snatches 10 Step-Ups 10 Strict Press 10 Air Squats Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minute Clock: 2 Power Snatches, 95#/65# 2 Box Jumps, 24”/20” 200m Run 4 Power Snatches 4 Box Jumps, 24”/20” 200m …
Monday 03.15.21
Warm-Up 3 Minute Row at RPE 6 Then, 3 Rounds: With an Empty Bar 5 Back Squats 5 Hang Power Snatches 5 Back Squats 5 Good Mornings Strength Back Squats 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to …
Sunday 02.28.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Sunday 02.28.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Tuesday 02.16.21
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Tuesday 02.16.21
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …
Saturday 02.06.21
Warm-Up 10 Minutes of Movement 200m Row 10 Dumbbell RDL’s 10 Dumbbell Push Presses 200m Run Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 1 set. This variation of …