Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups 2 Rope Climbs [2 Minute Rest] AMRAP 8 20 …
Tag Archives: Knee Raises
Sunday 01.01.23
Warm-Up 2 Round: 10 Calorie Row 10 Knee Raises 10 Strict Press 5 Toes-to-Bar 5 Push-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for 2 sets. In this …
Sunday 01.01.23
Warm-Up 2 Round: 10 Calorie Row 10 Knee Raises 10 Strict Press 5 Toes-to-Bar 5 Push-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for 2 sets. In this …
Sunday 12.25.22
Warm-Up 200m Row 20 Romanian Deadlifts 20 Sit-Ups 200m Row 20 Step-Ups 20 Knee Raises Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romaninan …
Sunday 12.25.22
Warm-Up 200m Row 20 Romanian Deadlifts 20 Sit-Ups 200m Row 20 Step-Ups 20 Knee Raises Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romaninan …
Thursday 12.08.22
Warm-Up: 200m Run Then, 3 Rounds: 5 Muscle Snatches 5 Front Squats 5 Sit-Ups 5 Hang Power Snatches 5 Overhead Squats 5 Knee Raises Strength 3 Sets: 1 Power Snatches 2 Overhead Squats 3 Sets at an RPE 8 Note: You should work with a weight that you could power snatch for a double with …
Thursday 12.08.22
Warm-Up: 200m Run Then, 3 Rounds: 5 Muscle Snatches 5 Front Squats 5 Sit-Ups 5 Hang Power Snatches 5 Overhead Squats 5 Knee Raises Strength 3 Sets: 1 Power Snatches 2 Overhead Squats 3 Sets at an RPE 8 Note: You should work with a weight that you could power snatch for a double with …
Monday 11.21.22
Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Monday 11.21.22
Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Monday 11.14.22
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Monday 11.14.22
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Monday 10.31.22
Warm-Up 3 Rounds: 200m Run 200m Row 15 Russian Swings 15 Knee Raises Strength 1 Count Pause Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count right below the knee. After you pause, complete the full movement with the …