Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to …
Tag Archives: Lunge
Tuesday 02.18.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength 3 Second Pause Back Squat: 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip …
Tuesday 02.11.25
Warm-Up A) 3 Rounds: 10m Butt kickers 10m High Knees 10m Broad Jumps 10m Lunges B) EMOM x 8: Odd: 10 American Swings Even: 10/8 Calorie Sprint 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout A. 800m Run 5-Minute Rest B. 4x400m Run Rest 2 Minutes between sets C. 4x200m Run Rest 2 Minutes …
Sunday 02.02.25
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …
Saturday 02.01.25
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …
Monday 01.13.25
Warm-Up A) 2 Rounds: 10m Bear Crawl 10 Russian Swings 20 Sit-Ups B) 2 Rounds: 10 Lunges 10 Dumbbell Press 10 Dumbbell Walking Lunges 10 Push Press 10 Step-Ups, on a high box Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 rounds at RPE7 Objective: build to an RPE …
Friday 01.03.25
Warm-Up A) 2 rounds: 10m Butt Kicker 10m Lunges 10m High Knee 10m Lunges 10 Push-Ups B) 2 Rounds: 10 Empty bar Back Squats 200m Run Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of …
Friday 11.29.24
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …
Thursday 11.28.24
Warm-Up 2 Rounds: 200m Run 20 Double-Unders 20 Air Squats 10 Strict Press with Barbell Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Sunday 11.17.24
Warm-Up 5 Rounds: 10 Calorie Row 10 Walking Lunges 10 Hand Release Push-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are …
Friday 10.11.24
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 40-20-10 Dumbbell Power Cleans, 50#/35# Dumbbell Front Squats, 50#/35# 4-2-1 Ring Muscle-Up + 40-20-10 Dumbbell Deadlifts, 50#/35# Dumbbell Front …
Monday 10.07.24
Warm-Up 2 Rounds: 400m run 10 Reverse Lunges 10 Ring Rows 10 Wall Balls Strength Reverse Barbell Lunges 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build an RPE of 8 for 3 repetitions in the Reverse Barbell Lunge for 1 set of 3 repetitions (3 each …