Warm-Up 3 Rounds: 20 Jumping Jacks 20 Ring Rows 20 Jumping Jacks 10 Hand Release Push-Ups 20 Jumping Jacks 5 Strict Pull-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build to a …
Tag Archives: Kipping Handstand Push-Up
Thursday 05.08.25
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Monday 05.05.25
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Sunday 04.20.25
Warm-Up A) 12-9-6: Kettlebell Windmills, with a light kettlebell Wall Balls, 10#/8# B) 3 Rounds of: 10 Muscle Cleans, below the knee with an empty bar 10 Power Cleans, below the knee with an empty bar Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength EMOMx12 minutes: 2 Power Cleans, from floor Objective: start with …
Thursday 03.06.25
Warm-Up A) 4 Rounds: 8 Step-Ups 8 Dumbbell Snatches 8 Toes-to-Bar B) 3 rounds with an empty bar: 10 Snatch Grip Romanian Deadlifts 5 Muscle Snatches, at the hip crease 5 Overhead Squats 5 Power Snatches, at the hip crease Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 …
Saturday 02.15.25
Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups …
Wednesday 02.12.25
Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout …
Thursday 02.06.25
Warm-Up A) 2 rounds: 10 Step-Ups 10 Sit-Ups 10 Ring Rows 10 Dumbbell Snatches B)3 rounds: 8 Dumbbell Push Press 8 Dumbbell Deadlifts 4 Push-Ups 4 Pull-Ups Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7×3 rounds B. Pulling Variation Strict Weighted Pull-Ups …
Monday 01.27.25
Warm-Up A) 4 Rounds: 20 seconds Bike at RPE 9 10 seconds Rest B) 4 Rounds: 8 Kettlebell Deadlifts 8 Windmills 4 Burpees Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE 7×2 rounds A. Pulling Variation Strict Weighted Pull-Ups Strict Pull-ups or Ring …
Friday 01.24.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …
Tuesday 01.14.25
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …
Wednesday 01.08.25
Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …