Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6 Wall Balls 6 Ring Rows 6 Tempo Push-Ups 12 Sit-Ups Workout “Murph” For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of …
Tag Archives: Ring Row
Saturday 05.25.24
Warm-Up A) 3 Rounds: 200m Row 10 Ring Rows 10 Dumbbell Strict Press B) 2 Rounds: 15 Sit-Ups 3 Burpees 10 Knee Raises 3 Burpees 5 Toes-to-Bar 3 Burpees Strength Deadlift 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for 3 sets of 3 …
Sunday 05.19.24
Warm-Up A) 1 Round: 400m Run 15 Push-Ups 15 Ring Rows 200m Run 15 Push-Ups 15 Ring Rows B) 2 Rounds: 10 Overhead Squats, with an empty bar 10 Step-Ups, on a box Workout For Time: 10-1: Overhead Squats, 75#/55# Sumo Deadlift High Pull, 75#/55# Strict Press, 75#/55# Box Jumps 20″/20″ 200m Run after each …
Thursday 05.16.24
Warm-Up A) EMOMx4: Odd minutes: 30 seconds Bar Hang Even minutes: 30 seconds Hollow Hold B) 1 Round: 20 Ring Rows 20 Sit-Ups 10 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build to an RPE of 7 for both …
Wednesday 05.15.24
Warm-Up A) 500m Row Then, 2 rounds: 12 Lunges 12 Step-Ups, on box B) 3 rounds: 10 Wall Balls 10 Ring Rows 1 min Plank Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. …
Monday 05.13.24
Warm-Up A) 2 Rounds: 10 Wall Balls 10 Sit-Ups 10 Dumbbell Push Press B) 2 Rounds: 3 Strict Pull-Ups 10 cal Row 10 Ring Rows 10 cal Row 15 Air Squats 10 cal Row Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1@ RPE 6 1@ RPE 7 1@ …
Saturday 05.11.24
Warm-Up A) 4 Rounds: 100m Run 10 seconds Bar Hang 30 seconds Plank Hold B) 1 Round: 15 Ring Rows 5 Burpees 10 Ring Row 5 Burpees 5 Ring Rows 5 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build …
Thursday 05.09.24
Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups B) 2 Rounds with an empty bar: 4 Sumo Deadlift High Pull 4 Front Squat 4 Push Press Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 …
Tuesday 05.07.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold – 20 seconds rest 40 seconds Kettlebell Swings – 20 seconds rest 40 seconds Cal on Bike – 20 Rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets …
Monday 05.06.24
Warm-Up A) 200m Run 10 Calorie Row 10 Walking Lunges 10 Dumbbell Deadlift 10 Dumbbell Push Press 10 Ring Rows 10 Cal Row 200m Run B) 3 Rounds starting with an empty bar and adding each round: 2 Strict Press 2 Push Press 2 Split Jerk Strength 1 Push Press + 2 Split Jerk Every …
Friday 05.03.24
Warm-Up A) 1 Round: 500m Row Then 3 rounds of: 8 Tempo Ring Rows (3-0-3) 8 Tempo Strict Dumbbell Press (3-0-3) (3 seconds down, zero pause, 3 seconds up) B) 1 Round: 10 Sit-Ups 10 Lunges 10 Sit-Ups 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Weighted Pull-Ups 2 sets x 5 reps @ …
Thursday 05.02.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 Plank Hold 20 rest 40 Kettlebell Swings 20 rest 40 Cal Bike 20 rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets Objective: build to an RPE of 8 for 2 …