Warm-Up 10 Minutes of Movement 100m Row 200m Run 3 Deadlifts – With an Empty Bar 6 Hang Power Cleans – With an Empty Bar 9 Strict Press – With an Empty Bar 18 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute …
Tag Archives: Pull-Up
Tuesday 04.18.23
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Saturday 04.15.23
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. In this set, we are using the RPE chart to regulate the …
Tuesday 04.18.23
Warm-Up 10 Minutes of Movement 2 Minute on Bike at RPE 6 Then, 15 Russian Swings 5 Burpees 15 Ring Rows Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …
Saturday 04.15.23
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. In this set, we are using the RPE chart to regulate the …
Friday 04.07.23
Warm-Up 3 Minutes on the rower at RPE6 Then 4 Rounds 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Friday 04.07.23
Warm-Up 3 Minutes on the rower at RPE6 Then 4 Rounds 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Wednesday 03.22.23
Warm-Up 2 Rounds: 400m Run 10 V Ups 10 Sit-Ups 10 Strict Press – With an Empty Bar 10 Hang Power Snatches – Above the Knee Strength Build to a heavy 3 Hang Power Snatch (3 @ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute …
Wednesday 03.22.23
Warm-Up 2 Rounds: 400m Run 10 V Ups 10 Sit-Ups 10 Strict Press – With an Empty Bar 10 Hang Power Snatches – Above the Knee Strength Build to a heavy 3 Hang Power Snatch (3 @ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute …
Thursday 03.09.23
Warm-Up 2 Rounds: 250m Row 10 Push-Ups 10 Ring Rows 10 Air Squats 5 Empty Bar Presses 5 Empty Bar Back Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row 25 Pull-Ups 500m Row 25 Hand Release Push-Ups Then, 100 Wall Balls, …
Thursday 03.09.23
Warm-Up 2 Rounds: 250m Row 10 Push-Ups 10 Ring Rows 10 Air Squats 5 Empty Bar Presses 5 Empty Bar Back Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row 25 Pull-Ups 500m Row 25 Hand Release Push-Ups Then, 100 Wall Balls, …
Saturday 02.18.23
Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8x Objective: Build to an RPE of 8 for 4 repetitions in the 1 count …