Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Tag Archives: push up
Monday 03.06.23
Warm-Up 8 Minutes of Movement 8 Ring Rows 4 Push-Ups 8 Air Squats 4 Wall Balls 8 Knee Raises 4 Sit-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After …
Monday 02.27.23
Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …
Sunday 03.05.23
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Sunday 02.26.23
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After your max set …
Friday 03.03.23
Warm-Up 4 Rounds: 8 Russian Swings 4 Push-Ups 8 Sit-Ups 4 Strict Barbell Press Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the Push Press. In this …
Thursday 03.02.23
Warm-Up 2 Rounds: 200m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
Thursday 02.23.23
Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50 Hang Power Snatches, 75#/55# 50 Burpee Box …
Wednesday 02.22.23
Warm-Up 3 Rounds: 60 Single Unders 30 Double Unders 10 Strict Press – With an Empty Bar 10 Push Press – With an Empty Bar 10 Sit-Ups Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 8 …
Monday 02.27.23
Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …
Tuesday 02.21.23
Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …
Sunday 02.26.23
Warm-Up 400m Run 400m Row 16 Ring Rows 16 Push-Ups 8 Strict Pull-Ups 8 Close Grip Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X After your max set …