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 …
Tag Archives: one-legged-squat
Friday 10.13.23
Warm-Up 3 Rounds: 1 Minute Row at RPE 6 Then, 12 Ring Rows 12 Air Squats 6 Broad Jumps Strength Back Squat 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 Back Squats for 3 sets of …
Tuesday 10.03.23
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 10 Deadlifts with an Empty Bar. Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions. In this set, we …
Tuesday 09.26.23
Warm-Up 2 Rounds: 16 Calorie Row 16 Sit-Ups 8 Dumbbell Deadlifts 8 Walking Lunges Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions. In this set, we are using the RPE chart to …
Thursday 09.14.23
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: …
Thursday 09.14.23
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: …
Wednesday 08.16.23
Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …
Wednesday 08.16.23
Warm-Up 5 minutes for quality 20 Ring Rows 40 Single-Unders 20 Double-Unders 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOMx10: 60% of max repetitions of strict pull-ups every minute on the minute for 10 …
Sunday 08.06.23
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Sunday 08.06.23
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Saturday 07.29.23
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Saturday 07.29.23
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …