Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 10 Push-Ups 5 Strict Pull-Ups 10 Walking Lunges 20 Strict Press – Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to an RPE …
Tag Archives: Pull-Up
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Tuesday 03.02.21
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 10 Push-Ups 5 Strict Pull-Ups 10 Walking Lunges 20 Strict Press – Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to an RPE …
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Tuesday 02.02.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 15 Empty Bar Strict Press 15 Ring Rows 15 Knee Raises Strength Superset A and B, then Rest 3 Minutes. A. Strict Press 1 @ RPE 6 1 @ RPE 7 1 @RPE 8 1 @ RPE 9 x 1 B. Strict or Weighted Pull-Ups 1 @ …
Sunday 01.31.21
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Singles 20 Air Squats 20 Double Unders Workout Variation A: 0:00-5:00 800M Row 5:00-10:00 800M Run 10:00-15:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 15:00-20:00 30 Box Jumps 30 Pull-Ups 20:00-25:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 30:00-35:00 800M Run 35:00-40:00 800M Row …
Tuesday 02.02.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 15 Empty Bar Strict Press 15 Ring Rows 15 Knee Raises Strength Superset A and B, then Rest 3 Minutes. A. Strict Press 1 @ RPE 6 1 @ RPE 7 1 @RPE 8 1 @ RPE 9 x 1 B. Strict or Weighted Pull-Ups 1 @ …
Sunday 01.31.21
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Singles 20 Air Squats 20 Double Unders Workout Variation A: 0:00-5:00 800M Row 5:00-10:00 800M Run 10:00-15:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 15:00-20:00 30 Box Jumps 30 Pull-Ups 20:00-25:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 30:00-35:00 800M Run 35:00-40:00 800M Row …
Saturday 01.23.21
Warm-Up 1 Round: 400m Run Then, 16 Calorie on the Row 16 Dumbbell Snatches 16 Ring Rows 16 Box Step-Ups 16 Ring Rows 16 Dumbbell Strict Press 16 Calorie Row Strength Superset A and B, then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or …
Monday 01.18.21
Warm-Up 2 Rounds: 200m Run 200m Row 10 Hand Release Push-Ups 10 Ring Rows 10 Knee Raises Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets. In …
Saturday 01.23.21
Warm-Up 1 Round: 400m Run Then, 16 Calorie on the Row 16 Dumbbell Snatches 16 Ring Rows 16 Box Step-Ups 16 Ring Rows 16 Dumbbell Strict Press 16 Calorie Row Strength Superset A and B, then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or …
Saturday 01.16.21
Warm-Up Every 3 Minutes x 3 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength Tip Snatch High …