Warm-Up 3 Rounds: 10 Calorie Row 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 AMRAP: 2 Muscle Up 2 Burpees 20 Double Unders 10:00-15:00 50 Calorie Row 15:00-20:00 AMRAP: 4 Ring …
Tag Archives: Push-Up
Monday 11.22.21
Warm-Up 3 Minutes Rowing at RPE 6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Then, 1 Minutes Rowing at RPE 6 Strength 1 Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for …
Friday 10.22.21
Warm-Up 3 Rounds: 200m Run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press 10 Hang Power Snatches – Above the Knee Strength Build to a Heavy 3 Hang Power Snatch (A 3 @ RPE8 in the Hang Power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for …
Thursday 10.21.21
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 (Compare to 9.21.21) Objective: Build to an RPE of 8 for 6 repetitions …
Tuesday 10.19.21
Warm-Up 3 Minutes on the Rower at RPE6 Then, 4 Rounds: 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull-Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Thursday 10.14.21
Warm-Up 2 Rounds: 400m Row 5 Strict Pull-Ups 10 Push-Ups 10 Dumbbell Deadlifts Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×3 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …
Monday 10.11.21
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Saturday 10.09.21
Warm-Up 2 Rounds 400m Run 80 Singles 4 Strict Pull Ups 8 Push Ups Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …
Friday 10.08.21
Warm-Up 10 Minutes of Movement 250m Row 15 Russian Swings 15 Sumo Stance RDLs 5 Burpees Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …
Thursday 10.07.21
Warm-Up 2 Rounds 200m Run 20 Ring Rows 20 Air Squats 10 Muscle Snatches 10 Overhead Squats Strength Build to a heavy 2 Hang Power Snatch (a 2@ RPE8 in the Hang Power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. Strength Tip Hang Power …
Friday 09.24.21
Warm-Up 2 Rounds 200m Run 200m Row 10 Russian Swings 10 RDLs with an empty bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …
Tuesday 09.21.21
Warm-Up 1 Minute on the Bike Then 3 Rounds 5 Push Ups 10 Ring Rows 15 Sit Ups 20 Squats Strength A1. 1 Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps …