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 …
Tag Archives: Plank Hold
Wednesday 11.23.22
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 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty …
Wednesday 11.16.22
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 …
Friday 11.18.22
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 11.16.22
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 11.06.22
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 11.04.22
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: …
Sunday 11.06.22
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 11.04.22
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: …
Tuesday 10.25.22
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Tuesday 10.25.22
Warm-Up 2 Rounds: 200m Run 20 Calorie Row 20 Step-Ups – on a box 20 Push Press – with an empty bar Strength Push Jerk 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE …
Wednesday 10.19.22
Warm-Up 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Dumbbell Push Presses 10 Air Squats Strength Back Squats 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Back squats for 2 sets. We are using …