Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps …
Tag Archives: push up
Sunday 03.31.24
Warm-Up A) 3 Rounds: 200M Run 10 Push-Ups 10 Ring Rows 5 Toes-to-Bar B) 2 Rounds: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 2×2 @ -8% …
Friday 03.29.24
Warm-Up A) 800m Run Then, 4 rounds of: 5 Wall Balls 10 Step-Ups 10 Box Jumps B) 3 Rounds: 10 Ring Rows 10 Push-Ups 10 Dumbbell Deadlifts Workout For Time: 800m Run 80 Air Squats 20 Dumbbell Hang Power Clean and Jerk, 35#/25# 10 Burpee Box Overs, 20″/20″ Then, 400M Run 40 Air Squats 20 …
Wednesday 03.27.24
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Monday 03.25.24
Warm-Up A) 1 Round: 500m Row 15 Russian Kettlebell Swings 15 Tempo Dumbbell Press (3 seconds down each rep) 1 Minute Bike B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx12: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a …
Saturday 03.23.24
Warm-Up A) 4 Rounds: 1 Minute Row at RPE 6 30 Second Row at RPE 8 B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE …
Friday 03.22.24
Warm-Up A) 800m Run Then, 4 rounds of: 10 Air Squats 5 Toes-to-Bar 10 Ring Rows B) 3 Rounds: 8 Wall Balls 16 Sit-Ups Workout 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m Run Then 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m …
Monday 03.18.24
Warm-Up A) 2 Rounds: 100m Row 10 Push-Ups 100m Row 20 Sit-Ups B) 3 rounds: 5 Strict Press 5 Push Press 5 Strict Pull-Ups Strength Push Jerk 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 3 repetitions in the …
Friday 03.15.24
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …
Thursday 03.07.24
Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 GHD Sit-Ups 10 Back Extensions Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power …
Wednesday 03.06.24
Warm-Up A) 4 Rounds: 8 Step-Ups 8 Dumbbell Snatches 8 Toes-to-Bar B) 3 rounds with an empty bar: 10 Snatch Grip Romanian Deadlifts 5 Muscle Snatches, at the hip crease 5 Overhead Squats 5 Power Snatches, at the hip crease Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 …
Tuesday 02.27.24
Warm-Up A) EMOMx10: Odd: 40-second Push-Up Plank Even: 10 Ring Rows + 5 close grip Push-Ups B) 3 round: 10 cal Bike 10 Knee Raises 5 Negative Dips Strength EMOMx12: Minute A- Muscle-Ups.Dips Minute B- 1 Min Sub Max Calorie Bike Minute C- Rest Strength Tip Objective: choose a muscle-up variation (ring or bar) and …