Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 20 Knee Raises 20 Air Squats Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 sets of 8 repetitions. Stand in the front rack position …
Tag Archives: Knee Raises
Saturday 07.08.23
Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Saturday 07.08.23
Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Monday 06.19.23
Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Thursday 06.15.23
Warm-Up A) 2 Rounds: 20 Jumping Jacks 20 High Knees 200m Run B) 2 Rounds: 8 Back Squats, with an empty bar 8 Good Mornings, with an empty bar 8 Knee Raises Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE …
Monday 06.19.23
Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Thursday 06.15.23
Warm-Up A) 2 Rounds: 20 Jumping Jacks 20 High Knees 200m Run B) 2 Rounds: 8 Back Squats, with an empty bar 8 Good Mornings, with an empty bar 8 Knee Raises Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE …
Saturday 06.03.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 400m Run Then, 4 Rounds: 8 Push Presses 8 Knee Raises Then, 4 …
Tuesday 05.30.23
Warm-Up A) 2 Rounds: 400m Run 20 Walking Lunges 10 Wall Balls 5 Down-Ups B) 2 Rounds: 10 Empty bar Back Squats 20 Knee Raises Strength Back Squats 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the …
Saturday 06.03.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 400m Run Then, 4 Rounds: 8 Push Presses 8 Knee Raises Then, 4 …
Tuesday 05.30.23
Warm-Up A) 2 Rounds: 400m Run 20 Walking Lunges 10 Wall Balls 5 Down-Ups B) 2 Rounds: 10 Empty bar Back Squats 20 Knee Raises Strength Back Squats 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the …
Thursday 05.04.23
Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After …