Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 …
Tag Archives: push up
Friday 02.23.24
Warm-Up A) 1 round: 800M Run 20 Sit-Ups 20 Push-Ups B) 3 Rounds: 3 Dumbbell Snatches, L 10 Air Squats 3 Dumbbell Snatches, R 100m Row Workout A) 10 Minute AMRAP with a partner Parter 1: 120m Row 12 Sit-Ups Partner 2: Holds a Push-Up position Plank Hold, then switches when partner A is finished. …
Tuesday 02.20.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to …
Friday 02.16.24
Warm-Up A) 3 rounds: 20 seconds work /10 seconds rest Alternating between movements Step-Ups Ring Rows Double-Unders B) 3 rounds: 150m Row Then, 5 Box Jumps 5 Push-Ups Workout Every 3 Minutes for 9 Rounds: Alternate between A, B and C A. 10 Calorie Bike 10 Chest-to-Bar Pull-Ups 20 Double-Unders B. 10 Box Jumps, 24”/20” …
Wednesday 02.14.24
Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Air Squats 10 Sit-Ups B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE …
Tuesday 02.06.24
Warm-Up A) 2 rounds: 10 Step-Ups 10 Sit-Ups 10 Ring Rows 10 Dumbbell Snatches B)3 rounds: 8 Dumbbell Push Press 8 Dumbbell Deadlifts 4 Push-Ups 4 Pull-Ups Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7×3 rounds B. Pulling Variation Strict Weighted Pull-Ups …
Friday 02.02.24
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 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …
Monday 01.22.24
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Calorie Bike 10 Strict Pull-Ups B) 15-12-9: GHD Sit-Ups Air Squats Push-Ups Workout A. 10 Minute Calories on an assault bike at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of Bike calories from Workout A. Minute 2: 20 Seconds of Muscle-Ups RX+: Muscle …
Friday 01.19.24
Warm-Up A) 3 rounds of: 100m Jog 8 Dumbell Deadlifts 8 Dumbbell Push Press 8 Air Squats 4 Burpees B) 2 Rounds: 5 Thrusters, with an empty bar 5 Deadlifts, with an empty bar 5 Thrusters, with an empty bar 100m Row Workout 2 Rounds: 10 Power Clean and Jerks, 155#/105# 20 Burpees 400m Run …
Thursday 01.18.24
Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …
Wednesday 01.17.24
Warm-Up A) 2 Rounds: 20m Butt Kickers 20 Sit-Ups 10 Box Step-Ups B) EMOMx10 min: Odd: 30 seconds Row Even: 2 Pull-Ups 4 Push-Ups 8 Air Squats Workout 2 Rounds: 400m Row at RPE 8 2-minute rest between rounds 4 Rounds: 200m Row at RPE 8 2-minute rest between rounds 8 Rounds: 100m Row at …
Wednesday 01.03.24
Warm-Up A) 2 rounds: 10m Butt Kicker 10m Lunges 10m High Knee 10m Lunges 10 Push-Ups B) 2 Rounds: 10 Empty bar Back Squats 200m Run Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of …