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 …
Tag Archives: Plank Hold
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 …
Sunday 07.14.24
Warm-Up A) 3 Rounds of each: 1 Min on/30 Second Transition Row Bike Plank B) 3 Rounds: 8 Sit-Ups 8 Lunges 4 Burpees Workout STRANGER THINGS WORKOUT “Suzie, Do You Hear Me” 8 Minute AMRAP: 11 Deadlifts, 135#/95# 11 Wall balls, 20#/14# 11 Toes to bar – 2 Minute Rest “The Mall Rats” 8 Minute …
Sunday 06.23.24
Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
Saturday 06.08.24
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 …
Wednesday 06.05.24
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 …
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Saturday 05.18.24
Warm-Up A) 2 Rounds: 200m Run 10 Press, with an empty bar 200m Row B) 3 Rounds: 20 sec Handstand Hold 20 sec Rest 20 sec Plank Hold 20 sec Rest Strength 1 Push Press + 2 Split Jerk 1 rep every 2 minutes x 7 rounds @ RPE 7 Objective: build to an RPE …