Warm-Up 2 Rounds: 2-Minute Row at RPE 6 2-Minute Bike at RPE6 2-Minute AMRAP 6 Empty Bar RDL’s 6 Empty Bar Bent Over Rows 6 Dumbbell Snatches Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Tag Archives: Mountain Climber
Tuesday 12.17.24
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Thursday 12.12.24
Warm-Up [3 Rounds] 20 Double-Unders 10 Dumbbell Snatches – Right 10 Dumbbell Snatches – Left 10 Knees-To-Elbows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform 3 Squat Cleans Strength Tip Here we are …
Saturday 11.23.24
Warm-Up 3 Rounds: 200m Run 5 Hand Release Push-Ups 5 Down-Ups 5 Hand Release Push-Ups 20 Russian Swings Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets of 5 …
Friday 11.22.24
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: For Time: 20-18-16-14-12-10 Dumbbell Snatch, 50#/35# Dumbbell Thrusters, 50#/35# GHD Sit-Ups Burpees Variation B: For Time: 20-18-16-14-12-10 Burpees 40-36-32-28-24-20 Jumping …
Tuesday 11.19.24
Warm-Up 3 Rounds: 10 Down-Ups 20 Mountain Climbers 10 Air Squats 20 Sit-Ups Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions. In this set, we …
Friday 11.15.24
Warm-Up 4 Rounds: 5 Burpees 5 Muscle Snatches with an Empty Bar. 5 Overhead Squats with an Empty Bar. 5 Strict Pull-ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: [0:00-9:00] 30 Burpees 20 Power Snatches, 95#/65# 10 Overhead Squats 5 Ring Muscle-Ups [9:00-18:00] 1 Mile- …
Friday 10.25.24
Warm-Up 2 Rounds: 200m Row 200m Run Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 800M Row 400M Run Then, 4 Rounds: 5 Hang Power Clean and Jerks, 135#95# 10 Box Jumps, 24”/20” 20 Wall Balls, 20#/14# Then, 800M Row 400M Run Variation B: …
Friday 10.04.24
Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Monday 09.30.24
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
Sunday 09.29.24
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Wednesday 09.25.24
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 10 Hand Release Push-Ups 5 Strict Pull-Ups Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …