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, …
Tag Archives: Knee Raises
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 …
Thursday 08.10.23
Warm-Up 6 minutes for quality: 6 Calorie Bike 12 Air Squats 6 Burpees 12 Knee Raises Strength Reverse Barbell Lunges 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 Reverse Barbell Lunge for 1 set of 5 …
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 …
Thursday 08.10.23
Warm-Up 6 minutes for quality: 6 Calorie Bike 12 Air Squats 6 Burpees 12 Knee Raises Strength Reverse Barbell Lunges 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 Reverse Barbell Lunge for 1 set of 5 …
Thursday 07.27.23
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 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position …
Thursday 07.27.23
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 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position …
Wednesday 07.19.23
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 …
Wednesday 07.19.23
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 …
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 …