Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …
Tag Archives: Kipping Handstand Push-Up
Tuesday 08.15.23
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 10 Hand Release Push-Ups 5 Strict Pull-Ups Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Wednesday 08.09.23
Warm-Up 2 Rounds: 400m Run 20 Sit-Ups 400m Row 40 seconds Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 800m Run For Time Then, 4 Rounds of: 400m Run at 800m time pace. – Rest 3 Minutes 800m Row – Rest 3 minutes 5 Rounds of …
Monday 08.14.23
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart …
Sunday 08.06.23
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Saturday 08.12.23
Warm-Up 3 Rounds: 200m Run 20 Sit-Ups 10 Push-Ups 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 12 Minute AMRAP: 200m Run 10 Handstand Push-Ups 5 Ring Muscle-Ups – Rest 3 Minutes 12 Minute AMRAP: 20 Front Rack Lunges, 95#/65# 10 Hang Power Cleans, …
Saturday 08.05.23
Warm-Up 6 Minutes: 20 Jumping Jacks 200m Run 10 Push-Ups 20 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minutes AMRAP: 200m Run 10 Handstand Push-Ups 5 High Box Jumps, 30”/24” – 2 Minutes Rest 10 Minutes AMRAP: 20 Dumbbell Snatches, 50#/35# 20 Dumbbell …
Friday 08.11.23
Warm-Up 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Press 8 Dumbbell Push Press Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 1 set of 5 repetitions. Stand …
Wednesday 08.09.23
Warm-Up 2 Rounds: 400m Run 20 Sit-Ups 400m Row 40 seconds Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 800m Run For Time Then, 4 Rounds of: 400m Run at 800m time pace. – Rest 3 Minutes 800m Row – Rest 3 minutes 5 Rounds of …
Thursday 08.03.23
Warm-Up 2 Rounds: 1 Minute on the Bike 20 Ring Rows 1 Minute Plank 20 Chest Taps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Ring Dips – Rest 3 minutes EMOMx10 50% of max repetitions of ring dips every minute on the minute …
Sunday 08.06.23
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Saturday 08.05.23
Warm-Up 6 Minutes: 20 Jumping Jacks 200m Run 10 Push-Ups 20 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minutes AMRAP: 200m Run 10 Handstand Push-Ups 5 High Box Jumps, 30”/24” – 2 Minutes Rest 10 Minutes AMRAP: 20 Dumbbell Snatches, 50#/35# 20 Dumbbell …