Warm-Up A) 4 Rounds: 20 seconds Row at RPE 9 40 seconds rest Then, 4-8 Strict Pull-Ups or 4-8 Negative Pull-Ups B) EMOM x 10 minutes: Odd: 20 seconds unbroken Double-Unders Even: 40 seconds Plank Workout Compare to 1/17 2 Rounds: 400m Row at RPE 8 2-minute rest between rounds 4 Rounds: 200m Row at …
Tag Archives: Plank Hold
Monday 01.15.24
Warm-Up A) 3 rounds: 30 Singles 10 Romanian Deadlifts, with an empty bar 30-second Plank B) 3 Rounds: 15 Wall Balls 5 Burpees 5 Deadlifts, with an empty bar Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×2 rounds Here we are using the RPE chart to regulate the training intensity. The chart …
Thursday 12.28.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Friday 12.22.23
Warm-Up A) 2 rounds: 200m Run 200m Row 20 Sit-Ups 20 Ring Rows B) 2 rounds: 10 Ball Slams 30#/20# 10 Walking Lunges 10 Ball Slams 30#/20# 10 GHD Sit-Ups Workout Every 3 minutes x 3 rounds: 12/10 Calorie Row 10 Strict Handstand Push-Ups 10 GHD Sit-Ups Every 3 minutes x 3 rounds: 200m Run 10 Pull-Ups …
Saturday 12.02.23
Warm-Up A) Athlete 1: holds a Plank Hold Athlete 2 Completes 3 rounds of: 5 Burpees 100m Row Then, switch B) Athlete 1: Double-Unders Athlete 2: 10 Sit-Ups 10 Air Squats 5 Sit-Ups 5 Air Squats Then, switch Workout “Eight Ball Corner Pocket” 8 Rounds, alternating each complete round: Row 200m 50 Double-Unders then 8 …
Tuesday 11.14.23
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Cleans / Even …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Tuesday 11.14.23
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Cleans / Even …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Sunday 11.05.23
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Sunday 11.05.23
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Saturday 10.28.23
Warm-Up 6 Minutes of Movement. [3 Rounds] 200m Run 4 Burpees 8 Walking Lunges 12 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1600m Run 800m Run 400m Run 200m Run [With 1:1 Rest] Variation B: 1 Mile Run for Time – Rest 5 Minutes …