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 …
Tag Archives: Ring Row
Tuesday 11.28.23
Warm-Up A) 2 Rounds: 100m Run 10 Ring Rows 10 Air Squats B) 2 rounds: 12 Russian Swings 12 Dumbbell Press 6 Dumbbell Snatch Workout Thanksgiving In teams of 2 4 rounds: 16 Dumbbell Thrusters, 35#/25# 16 Pull-Ups Then, 4 Rounds: 16 Wall Balls 20#/14# 2 Rope Climbs Then, 4 Rounds: 16 Power Snatches, 75#/55# …
Friday 11.24.23
Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 …
Thursday 11.23.23
Warm-Up A) 2 rounds: 50m Farmers Walk 20 Double-Unders 10 Ring Rows 50m Farmers walk 40 Double-Unders 50m Farmers walk 60 Double-Unders B) 2 rounds: 400m Run at RPE 6 – 2 minutes Rest 400m Run at RPE 9 (Mark time for 400M at RPE9) – 4 minutes rest Workout 10x200m Run With 1:1 Rest …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Wednesday 11.15.23
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Wednesday 11.15.23
Warm-Up 3 Rounds: 15 Ring Rows 10 Wall Balls 5 Close Grip Push-Ups Then, 3 Rounds with an Empty Bar: 15 Deadlifts 10 Front Squats 5 Strict Press Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Every Minute on the Minute for 4 Minutes: 10 Wall …
Wednesday 11.08.23
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Monday 11.06.23
Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Wednesday 11.08.23
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Wednesday 11.01.23
Warm-Up 10 Minutes of Movement 200m Run 10 Walking Lunges 15 Ring Rows 20 Air Squats Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Chest-To-Bar Pull-ups Front Rack Lunges, 95#/65# Then, 800m Run Then, 20-18-16-14-12-10 Hand Release Push-Ups Front Rack Lunges, 95#/65# Then, …