Warm-Up A) 800m Run Then, 4 rounds of: 10 Air Squats 5 Toes-to-Bar 10 Ring Rows B) 3 Rounds: 8 Wall Balls 16 Sit-Ups Workout 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m Run Then 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m …
Tag Archives: Ring Row
Saturday 03.02.24
Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of …
Tuesday 02.27.24
Warm-Up A) EMOMx10: Odd: 40-second Push-Up Plank Even: 10 Ring Rows + 5 close grip Push-Ups B) 3 round: 10 cal Bike 10 Knee Raises 5 Negative Dips Strength EMOMx12: Minute A- Muscle-Ups.Dips Minute B- 1 Min Sub Max Calorie Bike Minute C- Rest Strength Tip Objective: choose a muscle-up variation (ring or bar) and …
Friday 02.16.24
Warm-Up A) 3 rounds: 20 seconds work /10 seconds rest Alternating between movements Step-Ups Ring Rows Double-Unders B) 3 rounds: 150m Row Then, 5 Box Jumps 5 Push-Ups Workout Every 3 Minutes for 9 Rounds: Alternate between A, B and C A. 10 Calorie Bike 10 Chest-to-Bar Pull-Ups 20 Double-Unders B. 10 Box Jumps, 24”/20” …
Thursday 02.15.24
Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups …
Tuesday 02.06.24
Warm-Up A) 2 rounds: 10 Step-Ups 10 Sit-Ups 10 Ring Rows 10 Dumbbell Snatches B)3 rounds: 8 Dumbbell Push Press 8 Dumbbell Deadlifts 4 Push-Ups 4 Pull-Ups Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7×3 rounds B. Pulling Variation Strict Weighted Pull-Ups …
Monday 02.05.24
Warm-Up A) EMOMx10: Odd: 30 seconds of Double-Unders Even: 40 seconds Plank B) 1 min Bike @ RPE7 Then, 3 rounds: 12 Kettlebell Swings 12 High Box Step-Ups 12 Ring Rows Workout Compare to 1/22 A. 10 minutes Bike (for calories) at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of calories …
Saturday 01.27.24
Warm-Up A) 4 Rounds: 20 seconds Bike at RPE 9 10 seconds Rest B) 4 Rounds: 8 Kettlebell Deadlifts 8 Windmills 4 Burpees Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE 7×2 rounds A. Pulling Variation Strict Weighted Pull-Ups Strict Pull-ups or Ring …
Friday 01.26.24
Warm-Up A) 4 rounds: 100m Jog 10m High Knees 10m Walking Lunges 10m Butt Kickers 10m Broad Jumps B) 3 Rounds: 15 GHD Sit-Ups 15 Ring Rows 10 High Step-Ups, on a box Workout 4 Rounds: 400m Run 30 Dumbbell Reverse Lunges, 50#/35# 20 Pull-Ups 10 Burpee Box Jumps, 30”24” Workout Tip Each round should …
Wednesday 01.24.24
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …
Saturday 01.20.24
Warm-Up A) 2 rounds: 15 Russian Swings 15 Romanian Deadlifts, with kettlebell 15 Ring Rows 200m Run B) 3 Rounds: 8 Step-Ups 8 Dumbbell Deadlifts 8 Dumbbell Push Press Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×3 rounds Here we are using the RPE chart to regulate the training intensity. The chart …
Sunday 01.14.24
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …