Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Tag Archives: Knee Raises
Friday 04.12.24
Warm-Up A) Block Warmup 7:00 min running clock 0:00-3:00 4 Knee Raises 3 Push-Ups 40 yd Sprint 3:00-4:00 Rest 4:00-7:00 1 Wall Climb 5 Kipping Ring Dips 10 Lunges *Sub ring dip with bench dip B) 200m Farmer Carry for time, 53lb/35lb Strength Strict Press A) 1 set x 5 reps @ 70% of Heavy …
Tuesday 03.26.24
Warm-Up A) 4 Rounds of: 15 Single-Unders 15 Double-Unders 15 Air Squats 15 Knee Raises B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE …
Sunday 03.24.24
Warm-Up A) 3 rounds: 15m High Knees 15m Butt Kickers 5 Burpees 10 Step-Ups 10 Knee Raises B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 …
Sunday 03.10.24
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Press 10 Knee Raises 1 Minute Plank B) 3 rounds: 5 Strict Press 5 Box Jumps 20 Singles Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 5 repetitions …
Tuesday 02.27.24
Warm-Up A) EMOMx10: Odd: 40-second Push-Up Plank Even: 10 Ring Rows + 5 close grip Push-Ups B) 3 round: 10 cal Bike 10 Knee Raises 5 Negative Dips Strength EMOMx12: Minute A- Muscle-Ups.Dips Minute B- 1 Min Sub Max Calorie Bike Minute C- Rest Strength Tip Objective: choose a muscle-up variation (ring or bar) and …
Sunday 02.25.24
Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 …
Friday 02.09.24
Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for …
Sunday 02.04.24
Warm-Up A) 400m Run Then, 2 rounds: 10m Butt Kickers 10 Knee Raises 10M High Knees 10 Sit-Ups Then, 400m Run B) 3 Rounds with an empty bar: 5 Romanian Deadlifts 5 Front Squats 5 Thrusters Strength Hang Squat Clean, Above Knees 2@ RPE 6 2@ RPE 7 2@RPE 8×4 Here we are using the …
Friday 01.12.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15 Ring Rows 15 Hand-Release Push-Ups B) 2 Rounds: 1-minute Bike 1-minute Step-Ups – 1-minute rest Workout 30 Minute AMRAP: 800m Run 40 Pull-Ups 40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells 600m Run 30 Calorie Bike 30 Burpees 400m Run 20 Power Snatches 75#/55# 20 …
Monday 01.08.24
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 …
Monday 01.01.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …