Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
Tag Archives: Plank Hold
Thursday 06.05.25
Warm-Up A) 2 rounds: 200m Row 20m High Knee 20m Butt Kicker 20 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest 40 seconds Cal on Bike 20 seconds Rest Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets …
Saturday 05.31.25
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Saturday 05.24.25
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Thursday 05.22.25
Warm-Up 3 Rounds: 40 Mountain Climbers 20 Chest Taps 10 Push-Ups 5 Strict Pull-Ups 10 Air Squats 20 Jumping jacks 40 Second Plank Hold Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build …
Wednesday 05.21.25
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Strict Press, with an empty bar 5 Box Jumps 10 Reverse Lunges 20 Ring Rows Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/15/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you …
Friday 05.16.25
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 RDLs with an empty bar 8 Front Squats with an Empty Bar 8 Hang Power Snatches with an Empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A With a 10 minute clock: Run 1 …
Wednesday 05.14.25
Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Sunday 05.04.25
Warm-Up 2 Rounds: 15 Calorie Row 15 Air Squats 15 RDL with an empty bar 15 Sit-Ups Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the …
Friday 05.02.25
Warm-Up 3 Rounds: 14 Sit-Ups 28 Double-Unders 14 Reverse Lunges 28 Double-Unders Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every Minute on the Minute for 25 rounds. Minute 1: 8 Devils Press, 50#/35# Minute 2: 16 Dumbbell Reverse Lunges Minute 3: 24 Sit-Ups Minute 4: …
Thursday 04.17.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Singles 20 Sit-Ups 40 Plank Hold 20 seconds Rest Strength Front Squat Heavy 8 Then 2×8 at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform …
Sunday 04.13.25
Warm-Up A) 3 rounds: 30 Single-Unders 200m Run 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 rep. Objective: build to a heavy 4 rep deadlift. Then take 10% …