Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions. In this set, we are using …
Tag Archives: Knee Raises
Monday 05.09.22
Warm-Up 3 Rounds: 10 Calories on the Bike 15 Knee Raises 20 Russian Swings Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3 sets of 5 repetitions. In this set, we are using the RPE …
Monday 05.09.22
Warm-Up 3 Rounds: 10 Calories on the Bike 15 Knee Raises 20 Russian Swings Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3 sets of 5 repetitions. In this set, we are using the RPE …
Friday 04.29.22
Warm-Up 2 Rounds: 12 Cal Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Saturday 04.23.22
Warm-Up 2 Rounds: 12 Calorie Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Friday 04.29.22
Warm-Up 2 Rounds: 12 Cal Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Saturday 04.23.22
Warm-Up 2 Rounds: 12 Calorie Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Sunday 04.10.22
Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Friday 04.08.22
Warm-Up 2 Rounds 400m Run 20 Wall balls, 20#/14# 10 Knee Raises Strength Squat Snatch 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Sunday 04.10.22
Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Friday 04.08.22
Warm-Up 2 Rounds 400m Run 20 Wall balls, 20#/14# 10 Knee Raises Strength Squat Snatch 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Monday 03.28.22
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 …