Warm-Up 3 Rounds: 20 Russian Swings 20 Double Unders 10 Air Squats 10 Ring Rows Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 3 B. Wide Grip Bent Over Row 12 @ RPE5 …
Tag Archives: Ring Row
Sunday 02.28.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Sunday 02.28.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …
Saturday 02.27.21
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Strength Superset A and B, Then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 2 B. Wide Grip Bent Over …
Wednesday 03.03.21
Warm-Up 3 Rounds: 20 Russian Swings 20 Double Unders 10 Air Squats 10 Ring Rows Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 x 3 B. Wide Grip Bent Over Row 12 @ RPE5 …
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Sunday 02.21.20
Warm-Up 3 Rounds: 10 Calorie Row 200m Run 10 Ring Rows 20 Air Squats 10 Hand Release Push-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Bench Press, 135#/95# 2 Rope Climbs, 15′ Ascent, Challenging Variation [2 Minute Rest] AMRAP 8 : 20 Calorie …
Friday 02.05.21
Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …
Tuesday 02.02.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 15 Empty Bar Strict Press 15 Ring Rows 15 Knee Raises Strength Superset A and B, then Rest 3 Minutes. A. Strict Press 1 @ RPE 6 1 @ RPE 7 1 @RPE 8 1 @ RPE 9 x 1 B. Strict or Weighted Pull-Ups 1 @ …