Warm-Up 3 Rounds: 60 Single Unders 30 Double Unders 10 Strict Press – With an Empty Bar 10 Push Press – With an Empty Bar 10 Sit-Ups Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 (Compare to 8.12.21) Objective: Build to an RPE of …
Tag Archives: Push-Up
Sunday 08.22.21
Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50 Hang Power Snatches, 75#/55# 50 Burpee Box …
Friday 08.20.21
Warm-Up 400m Run Then, 3 Rounds: 8 Ring Rows 8 Russian Swings 4 Strict Pull-Ups 8 Knee Raises Strength Superset A and B, then Rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-to-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. …
Monday 08.16.21
Warm-Up 500m Row Then, 3 Rounds: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets completed at an RPE 8. (Compare to 8.10.21). Strength Tip Snatch High Pull: Pull the bar to the …
Tuesday 08.17.21
Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 (Compare to 8.13.21) Objective: Build to an RPE of 8 for 4 repetitions in …
Sunday 08.15.21
Warm-Up 4 Round: 8 Calorie Row 8 Russian Swings 8 Step Ups 8 DB Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 3 Rounds: 200m Run 12 Kettlebell Swings, 53#/35# 10:00-15:00 50 Calorie Row 15:00-20:00 3 Rounds: 200m Run …
Tuesday 08.03.21
Warm-Up 7 Minutes of Movement 7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Left 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …
Saturday 07.31.21
Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDLS 5 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation A for …
Friday 07.30.21
Warm-Up 8 Minutes: 1-Minute on the Bike 10 Knee Raises 10 Push-Ups 10 Russian Swings Strength Bench Press 3 reps @ RPE 5 3 reps @ RPE 6 3 reps @ RPE 7×1 Objective: Build to an RPE of 8 for 3 repetitions in the Bench Press No Back off sets. Next week we …
Thursday 07.29.21
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until …
Friday 08.06.21
Warm-Up 4 Rounds: 12 Step Ups on a Box 12 Russian Swings 12 Ring Rows 12 Wall Balls Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation …
Tuesday 08.03.21
Warm-Up 7 Minutes of Movement 7 Calorie Row 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Left 7 Close Grip Push-Ups 7 Dumbbell Hang Snatches – Right Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×1 Objective: Build to a top set in the …