Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 RDLs with an empty bar 8 Front Squats with an Empty Bar 8 Hang Power Snatches with an Empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A With a 10 minute clock: Run 1 …
Tag Archives: push up
Saturday 11.12.22
Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Friday 11.11.22
Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Thursday 11.17.22
Warm-Up 8 Minutes of movement: 30 Jumping Jacks 15 Dumbbell Push Presses with an empty bar 15 Sit-Ups 15 Wall Balls Strength 1 Push Press 2 Power Jerk 3 Split Jerk 4 sets at an RPE 7 (compare to 5/8/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you reach …
Saturday 11.12.22
Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Friday 11.11.22
Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Sunday 10.30.22
Warm-Up 2 rounds: 400m Run 10 Russian Swings 10 Walking Lunges 10 Dumbbell Strict Press 10 Dumbbell Push Press Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 …
Sunday 10.30.22
Warm-Up 2 rounds: 400m Run 10 Russian Swings 10 Walking Lunges 10 Dumbbell Strict Press 10 Dumbbell Push Press Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 …
Sunday 10.23.22
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …
Friday 10.21.22
Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …
Thursday 10.20.22
Warm-Up 1 Round: 20 Step-Ups 10 Front Squats, with an empty bar 20 Russian Swings 10 Overhead Squats, with an empty bar 20 Box Jumps 10 Squat Snatches, with an empty bar Strength Squat Snatch 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the 2 squat …
Sunday 10.23.22
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …