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 …
Tag Archives: push up
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 …
Saturday 12.30.23
Warm-Up A) 2 Rounds: 10m High Knees 10M Butt Kickers 10M Side Lunges 10M Lunges 10 Push Ups B) 3 Rounds: 3 Strict Pull-Ups 3 Bar Dips 6 V-Ups 6 Calorie Bike Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 …
Monday 12.25.23
Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front …
Sunday 12.24.23
Warm-Up A) 3 Rounds: 200m Run 20 Double-Unders 10 Air Squats B) 4 Rounds: 10 Empty Bar Back Squats 10 cal Row 10 Push-Ups 5 Chest-to-Bar Pull-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Saturday 12.09.23
Warm-Up A) 250m Row Rest 30 Seconds Repeat for 3 rounds B) 2 rounds: 12 Kettlebell Swings 12 Overhead Squats, with a PVC pipe 12 Push-Ups 12 Overhead Squats, with a PVC pipe Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE …
Friday 12.08.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout 4 Rounds: 400m Run 20 Calorie Row 10 Hang Power Clean 135#/95#. AX – 95#/65# 5 Thrusters Then, 2 Rounds: 80 Double-Unders 40 Push-Ups 20 Wall Balls 20#/14# …
Monday 12.04.23
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Sunday 12.03.23
Warm-Up A) 4 rounds: 1 Minute Row at RPE 6 30 seconds Row at RPE 9 B) 2 Rounds: 10 Deadlift, with an empty bar 10 Ring Rows 10 Push-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 90% of …
Monday 11.27.23
Warm-Up A) 2 rounds: 200m Run 10m Bear Crawl 10 Push-Ups 10m Bear Crawl 200m Row B) 2 Rounds: 10 Knee Raises 5 Burpees Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions in the …
Tuesday 11.21.23
Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Friday 11.17.23
Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 Squat …