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 …
Tag Archives: Kettlebell Swing
Wednesday 06.02.21
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 …
Wednesday 06.02.21
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 05.28.21
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 …
Friday 05.28.21
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 …
Tuesday 05.25.21
Warm-Up 7 Minutes of movement: 14 Russian Swings 14 Sit-Ups 7 RDLs with an empty bar 7 Calorie Bike Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension …
Tuesday 05.25.21
Warm-Up 7 Minutes of movement: 14 Russian Swings 14 Sit-Ups 7 RDLs with an empty bar 7 Calorie Bike Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension …
Monday 05.17.21
Warm-Up 3 Rounds: 15 Russian Swings 30 Singles 15 Sit-Ups 30 Double-Unders 15 Ring Rows Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …
Monday 05.17.21
Warm-Up 3 Rounds: 15 Russian Swings 30 Singles 15 Sit-Ups 30 Double-Unders 15 Ring Rows Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …
Wednesday 05.12.21
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Sunday 05.09.21
Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Wednesday 05.12.21
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …