Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Tag Archives: Ring Row
Friday 02.25.22
Warm-Up 4 rounds: 10 Ring Rows 5 calories on the Bike 10 Lunges 5 calories on the Bike Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOM x 10: 50% of max repetitions of Strict Pull-Ups every minute …
Tuesday 02.22.22
Warm-Up 6 Minutes: 20 Russian Swings 20 Ring Rows 20 Knee Raises 200m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minutes AMRAP: 10 Dips 10 Pull-Ups 10 Box Jumps, 24”/20” 10 Sit-Ups Variation B: 30 Minutes AMRAP: 10 Close Grip Push-Ups 10 Pull-Ups or 10 …
Monday 01.24.22
Warm-Up A) 3 Rounds: 10 Calories Bike 200m Run 20 Ring Rows B) 2 Rounds with an empty bar: 8 Romanian Deadlifts 8 Bent-Over Row 8 Good Mornings 8 Strict Press Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 …
Monday 01.24.22
Warm-Up A) 3 Rounds: 10 Calories Bike 200m Run 20 Ring Rows B) 2 Rounds with an empty bar: 8 Romanian Deadlifts 8 Bent-Over Row 8 Good Mornings 8 Strict Press Strength Deadlift 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 …
Wednesday 01.19.22
Warm-Up A) 500m Row Then, 2 rounds: 10 Ring Rows 10 Dumbbell Push Press 10 Sit-Ups B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: Build to an …
Wednesday 01.19.22
Warm-Up A) 500m Row Then, 2 rounds: 10 Ring Rows 10 Dumbbell Push Press 10 Sit-Ups B) 3 rounds with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 2 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Objective: Build to an …
Monday 01.03.22
Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups 200m Run Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1 A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …
Monday 01.03.22
Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups 200m Run Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1 A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …
Monday 12.27.21
Warm-Up 3 Rounds: 15 Wall Balls 10 Ring Rows 5 Burpees Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are …
Monday 12.27.21
Warm-Up 3 Rounds: 15 Wall Balls 10 Ring Rows 5 Burpees Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are …
Friday 12.24.21
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …