Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …
Tag Archives: push up
Thursday 01.19.23
Warm-Up 1 Round: 400m Row 400m Run 20 Ring Rows 20 Russian Swings 20 Push-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Wednesday 01.18.23
Warm-Up 4 Rounds: 10 Calorie Bike 200m Run 10 Wall Balls 5 Strict Pull-Ups 5 Push-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Monday 01.23.23
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Sunday 01.15.23
Warm-Up 10 Minutes of Movement 200m Row 200m Run Then, 2 Rounds: 5 Strict Pull-Ups 10 Push-Ups 20 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 250m …
Saturday 01.14.23
Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …
Friday 01.20.23
Warm-Up 12 Minutes of Movement 200m Run 20 Air Squats 10 Muscle Snatches 5 Overhead Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2 Rounds For Time 40 Overhead Squats, 75#/55# 20 Hang Power Snatches, 75#/55# 10 Burpees Over the Bar 800m Run …
Thursday 01.19.23
Warm-Up 1 Round: 400m Row 400m Run 20 Ring Rows 20 Russian Swings 20 Push-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Wednesday 01.18.23
Warm-Up 4 Rounds: 10 Calorie Bike 200m Run 10 Wall Balls 5 Strict Pull-Ups 5 Push-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Tuesday 01.10.23
Warm-Up 10 Minutes of Movement: 1 Minute Row 2 Rounds: 3 Strict Pull-ups 6 Push-Ups 9 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 Minutes 400m Row Variation B: For …
Sunday 01.15.23
Warm-Up 10 Minutes of Movement 200m Row 200m Run Then, 2 Rounds: 5 Strict Pull-Ups 10 Push-Ups 20 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 250m …
Saturday 01.14.23
Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …