Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50 Hang Power Snatches, 75#/55# 50 Burpee Box …
Tag Archives: one-legged-squat
Wednesday 08.18.21
Warm-Up 4 Rounds: 1-Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 (Compare to 8.9.21) Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of …
Friday 08.13.21
Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 …
Sunday 08.01.21
Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …
Friday 07.30.21
Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Next week we …
Friday 08.06.21
Warm-Up 4 Rounds: 12 Step Ups on a Box 12 Russian Swings 12 Ring Rows 12 Wall Balls Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation …
Friday 07.30.21
Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Next week we …
Sunday 08.01.21
Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …
Saturday 07.17.21
Warm-Up 1 Round: 400m Row 400m Run 20 Ring Rows 20 Russian Swings 20 Push-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Saturday 07.17.21
Warm-Up 1 Round: 400m Row 400m Run 20 Ring Rows 20 Russian Swings 20 Push-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Sunday 07.04.21
Warm-Up 2 Rounds: 200m Run 10 Burpees 10 Wall Balls 200m Run 10 Empty Bar Thrusters 10 Empty Bar Power Snatches Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-In: 400M Run Then, 21-15-9 Pull-Ups Sit-Ups Wall Balls, 20#/14# Then, 400m Run Then, 20-15-10-5 Power Snatch, …
Sunday 07.04.21
Warm-Up 2 Rounds: 200m Run 10 Burpees 10 Wall Balls 200m Run 10 Empty Bar Thrusters 10 Empty Bar Power Snatches Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-In: 400M Run Then, 21-15-9 Pull-Ups Sit-Ups Wall Balls, 20#/14# Then, 400m Run Then, 20-15-10-5 Power Snatch, …