Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# 10:00-15:00 …
Tag Archives: Kettlebell Swing
Sunday 12.25.22
Warm-Up 200m Row 20 Romanian Deadlifts 20 Sit-Ups 200m Row 20 Step-Ups 20 Knee Raises Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romaninan …
Saturday 12.17.22
Warm-Up 2 Rounds: 200m Run 10 Ring Rows 10 Hand Release Push-Ups 10 Russian Swings 5 Strict Pull-Ups 5 V-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for …
Friday 12.23.22
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# 10:00-15:00 …
Wednesday 12.14.22
Warm-Up 2 Rounds: 200m Row 10 Russian Swings 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Front Squat 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all …
Saturday 12.17.22
Warm-Up 2 Rounds: 200m Run 10 Ring Rows 10 Hand Release Push-Ups 10 Russian Swings 5 Strict Pull-Ups 5 V-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for …
Friday 12.09.22
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, 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 12 minutes: 2000m Row Then, max rounds …
Wednesday 12.14.22
Warm-Up 2 Rounds: 200m Row 10 Russian Swings 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Front Squat 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all …
Monday 12.05.22
Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Friday 12.09.22
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, 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 12 minutes: 2000m Row Then, max rounds …
Wednesday 11.30.22
Warm-Up 400m Run 16 Hand Release Push-Ups 16 Russian Swings 16 Ring Rows 8 Hand Release Push-Ups 8 Kettlebell Swings 8 Strict Pull-Ups 400m Run Strength Superset A and B then rest 3 minutes: A. Bench Press 10@ RPE7 x3 B. Barbell Bent Over Row 10@ RPE7 x3 Note: set up 2 bars. You should …
Monday 12.05.22
Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …