Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more …
Tag Archives: Knee Raises
Sunday 07.14.24
Warm-Up A) 3 Rounds of each: 1 Min on/30 Second Transition Row Bike Plank B) 3 Rounds: 8 Sit-Ups 8 Lunges 4 Burpees Workout STRANGER THINGS WORKOUT “Suzie, Do You Hear Me” 8 Minute AMRAP: 11 Deadlifts, 135#/95# 11 Wall balls, 20#/14# 11 Toes to bar – 2 Minute Rest “The Mall Rats” 8 Minute …
Wednesday 07.10.24
Warm-Up A) EMOM x 12 minutes, alternating: Minute 1: 30 seconds Row Minute 2: 5 Push-Ups + 20 Sit-Ups Minute 3: Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 9 GHD Sit-Ups Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then 1 more set …
Saturday 07.06.24
Warm-Up A) 400m Run Then, 3 rounds: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 5 Press 5 Push Press 10 Cal Row Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Strength Tip Objective: build to an RPE of 9 …
Thursday 07.04.24
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 2 sets @ RPE7 Strength Tip Objective: build to an RPE of 7 for 2 sets at the complex listed. …
Tuesday 07.02.24
Warm-Up A) 2 Rounds: 15m High Knees 15n Butt Kickers 15m Bear Crawl 150m Run B) 3 Rounds: 12 Russian Kettlebell Swings 6 Knee Raises 3 Burpee Pull-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 Strength Tip Objective: build to an …
Friday 06.28.24
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 …
Sunday 06.23.24
Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
Wednesday 06.19.24
Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 1 round: 5 Press 5 Push Press 10 Cal Row Strength Push Press 5 reps @ RPE7 5 reps @ RPE8 x 2 sets 5 reps @ RPE9 x 2 sets Strength Tip Objective: …
Sunday 06.09.24
Warm-Up A) 3 Rounds of: 1min Row 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Dumbbell Snatches 12 Knee Raises 12 Lunges Workout “Sometimes we do it alone, sometimes we do it together” For Time: Alternating complete 12 Rounds: 12 Wall Balls, 20#/14# 12 Cal Row (6 Rounds each athlete) 6 …
Thursday 06.06.24
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Sunday 06.02.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 …