Warm-Up 3 Rounds: 200m Run 15 Sit-Ups 10 Thrusters, with an empty bar 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 4 Rounds For Time: 2 Thrusters, 135#/95# 4 Toes-to-Bar 8 Burpees Over The Bar Then, 400m Run Then, 2 Rounds: 2 Thrusters, 135#/95# …
Tag Archives: Plank Hold
Saturday 03.27.21
Warm-Up 9 Minutes: 10 Step-Ups 10 Strict Dumbbell Press, light 10 Box Jumps 1 Minute Row Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using the RPE chart …
Thursday 03.25.21
Warm-Up 1 Round: 800m Jog Then, 2 Rounds: 14 Russian Swings 7 Burpees 14 Good Mornings, with an empty bar Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. We …
Wednesday 03.24.21
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …
Saturday 03.20.21
Warm-Up 8 Minutes of Movement 10 Calorie Row 10 Wall Balls 10 Walking Lunges 5 Burpees 5 Hang Squat Cleans – With An Empty Bar Strength Power Clean + Front Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: Build to an …
Thursday 03.18.21
Warm-Up 3 Rounds: 1-minute Bike at RPE 6 Then, 3 Close Grip Push-Ups 3 Strict Pull-Ups 6 Knee Raises 6 Burpees Strength Deadlift 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to an RPE of 8 for 5 repetitions …
Sunday 03.28.21
Warm-Up 3 Rounds: 200m Run 15 Sit-Ups 10 Thrusters, with an empty bar 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 4 Rounds For Time: 2 Thrusters, 135#/95# 4 Toes-to-Bar 8 Burpees Over The Bar Then, 400m Run Then, 2 Rounds: 2 Thrusters, 135#/95# …
Saturday 03.27.21
Warm-Up 9 Minutes: 10 Step-Ups 10 Strict Dumbbell Press, light 10 Box Jumps 1 Minute Row Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using the RPE chart …
Thursday 03.25.21
Warm-Up 1 Round: 800m Jog Then, 2 Rounds: 14 Russian Swings 7 Burpees 14 Good Mornings, with an empty bar Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. We …
Wednesday 03.24.21
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …
Saturday 03.20.21
Warm-Up 8 Minutes of Movement 10 Calorie Row 10 Wall Balls 10 Walking Lunges 5 Burpees 5 Hang Squat Cleans – With An Empty Bar Strength Power Clean + Front Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: Build to an …
Thursday 03.18.21
Warm-Up 3 Rounds: 1-minute Bike at RPE 6 Then, 3 Close Grip Push-Ups 3 Strict Pull-Ups 6 Knee Raises 6 Burpees Strength Deadlift 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to an RPE of 8 for 5 repetitions …