Warm-Up A) 2 Rounds: 15m Bear Crawl 15 Sit-Ups 15 Ring Rows B) 3 Rounds: 10 Russian Kettlebell Swings 10 Knee Raises 100m Row Strength Deadlift 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 x 3 sets Strength Tip Objective: build to an RPE of 8 for 3 …
Tag Archives: Kettlebell Swing
Monday 06.17.24
Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Wednesday 06.12.24
Warm-Up A) 2 Rounds: 12 Calorie Row/ Bike 12 Push-Ups 12 Ring Rows B) 3 Rounds: 16 Russian Swings 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting the movements …
Wednesday 06.05.24
Warm-Up A) 2 rounds: 200m Row 20m High Knee 20m Butt Kicker 20 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest 40 seconds Cal on Bike 20 seconds Rest Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets …
Saturday 06.01.24
Warm-Up A) 4 Rounds of: 200m Row Rest 30 seconds B) 20-16-12-8 Abmat Sit-Up 10-8-6-4 Step-Ups Strength Weighted Pull-Ups 1×5 Repetitions @ RPE 7 1×5 Repetitions @ RPE 8 1×5 Repetitions @ RPE 9 Strict Pull Ups 1×8 Repetitions @ RPE 7 1×8 Repetitions @ RPE 8 1×8 Repetitions @ RPE 9 Strength Tip Objective: …
Friday 05.31.24
Warm-Up A) 5 Rounds: 1 min Row @ an easy pace 30 sec Row @ a hard pace B) 2 Rounds: 12 Kettlebell Swings 6 Burpees 3 Toes-to-Bar Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 Strength Tip Objective: perform only one heavy set of 3 repetitions of the …
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Thursday 05.16.24
Warm-Up A) EMOMx4: Odd minutes: 30 seconds Bar Hang Even minutes: 30 seconds Hollow Hold B) 1 Round: 20 Ring Rows 20 Sit-Ups 10 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build to an RPE of 7 for both …
Tuesday 05.07.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold – 20 seconds rest 40 seconds Kettlebell Swings – 20 seconds rest 40 seconds Cal on Bike – 20 Rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets …
Thursday 05.02.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 Plank Hold 20 rest 40 Kettlebell Swings 20 rest 40 Cal Bike 20 rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets Objective: build to an RPE of 8 for 2 …
Thursday 04.11.24
Warm-Up A) 10-8-6-4 Kettlebell Swing 35lb/26lb Air Squat – Rest 20sec *Sub Kettlebell Swing with Burpee B) 3 Rounds x Max Effort: 1min Deadlift, with empty bar 1min Sit-Up – Rest 90sec *Max effort means as many reps as you can during time domain Strength Deadlift A) 1 set x 5 reps @ 70% of …
Wednesday 04.10.24
Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …