Warm-Up 2 Rounds: 1 Minute on the Bike 20 Ring Rows 1 Minute Plank 20 Chest Taps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Ring Dips – Rest 3 minutes EMOMx10 50% of max repetitions of ring dips every minute on the minute …
Tag Archives: Plank Hold
Monday 09.09.24
Warm-Up 3 Rounds: 200m Row 10 Overhead Squats with a PVC pipe 10 Ball Slams 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left 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 2 …
Sunday 09.01.24
Warm-Up 5 Minutes for Quality: 20 High Knees 20 Butt Kickers 10 Sit-Ups 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left 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 1 Power Snatch + 1 …
Saturday 08.31.24
Warm-Up A)Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Calorie Row B) 3 Rounds: 30 seconds Plank Hold 30 seconds rest 60 seconds Max Calories Row 60 seconds rest Strength Push Press 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that …
Monday 08.26.24
Warm-Up A) 400m Run 1 Minute rest 200m Run 1 Minute Rest 100m Run 1 Minute Rest B) 3 Rounds: 10 Dumbbell Snatches, left 20 sec Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 sec Bar Hang Workout The 5 Boroughs: 5 Minute AMRAP: 5 Front Squats, 115#75# 5 Ring Dips – 2 …
Monday 08.19.24
Warm-Up A) 400M Run 1 minute Rest 200M Run 1 minute Rest B) 2 Rounds: 10 Dumbbell Snatches, left 20 seconds Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 seconds Bar Hang Workout For Time: 20 Hang Dumbbell Power Cleans AX: 35#/25# RX: 50#/35# RX+: 70#/50# 20 Handstand Push-Ups 20 Pull-Ups 200m Run then: …
Sunday 08.18.24
Warm-Up A) 5 min time cap: Plank Hold -Every time you break, 20 Double Under and 10 Ball Slam penalty -Push to avoid breaking too often B) 3 Rounds with an empty bar: 3 Muscle Cleans, above the knee 3 Power Cleans, below the knee 3 Power Cleans, mid shin Strength Power Clean 33 sets …
Tuesday 08.13.24
Warm-Up A) 4 Rounds: 14 Ball Slams, 20lb/10lb 7 Push-Ups 30 seconds Plank Hold (right side) 30 seconds Plank Hold (left side) Rest 45 seconds B)3 Rounds: 10 Bench presses, with an empty bar 10 Ring Rows Strength Bench Press 3 sets x 5 reps Objective: To find a weight that is moderately challenging to …
Monday 08.05.24
Warm-Up A) 500m Row – 1 Minute Rest 250m Row – 1 Minute Rest B) 2 Rounds: 30 Single-Unders 20sec Plank Hold, in push-up position 10 Sit-Ups 30 Single-Unders Workout Every Minute on the Minute for 30 minutes alternate stations: Minute 1: CX:15 Calorie Row/12 Calorie Row RX:12 Calorie Row/10 Calorie Row AX:10 Calorie Row/8 …
Sunday 08.04.24
Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty bar: 10 Bench Presses 10 Step-Ups, on a 20inch box 30 seconds Plank Hold, in push up position Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …
Sunday 07.28.24
Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 …
Monday 07.22.24
Warm-Up A) 2 rounds: 200m Row 20m High Knees 20m Butt Kickers 20 Ring Rows B) 2 Rounds: 40 seconds Plank Hold 20 seconds rest 40 seconds Air Squats 20 seconds rest 40 calories on Bike 20 seconds Rest Strength 1 Power Clean + 1 Split Jerk 1 set @RPE6 1 set @ RPE7 1 …