Warm-Up 2-Minute Row Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. Next …
Tag Archives: Plank Hold
Thursday 01.26.23
Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …
Wednesday 01.25.23
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …
Tuesday 01.24.23
Warm-Up 2 Rounds: 400m Run 400m Row 40 Single Unders 1-Minute Plank 200m Run 200m Row 20 Single Unders 30-Second Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes …
Sunday 01.22.23
Warm-Up 10 Minutes of Movement 1 Minute on the Bike RPE @ 10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Monday 12.26.22
Warm-Up 3 Rounds: 15 Calorie Row 5 Burpees 5 Push Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Power Snatch with an empty bar 5 Hang Squat Snatches with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch …
Monday 12.26.22
Warm-Up 3 Rounds: 15 Calorie Row 5 Burpees 5 Push Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Power Snatch with an empty bar 5 Hang Squat Snatches with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch …
Thursday 12.15.22
Warm-Up 4 Rounds: 20 Single-Unders 20 Double-Unders 5 Muscle Cleans 5 Front Squats 10 Push-Ups 10 Calorie Row Strength 1 Power Clean 2 Front Squats – Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 2 Minutes x 8 …
Sunday 12.11.22
Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …
Thursday 12.15.22
Warm-Up 4 Rounds: 20 Single-Unders 20 Double-Unders 5 Muscle Cleans 5 Front Squats 10 Push-Ups 10 Calorie Row Strength 1 Power Clean 2 Front Squats – Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 2 Minutes x 8 …
Tuesday 12.06.22
Warm-Up 3 Rounds: 200m Run 20 Singles 20 Double Unders 10 Empty Bar RDL’s Strength Touch and Go Deadlift 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Note: Perform all repetitions without letting go of the bar for each set. Keep tension in …
Sunday 12.11.22
Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …