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 …
Tag Archives: Rope Climb
Wednesday 11.27.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for 3 sets of 5 repetitions. In this …
Sunday 10.20.24
Warm-Up 3 Rounds: 40 Singles 20 Double-Unders 10 Hand Release Push-Ups 5 Burpees Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are using the RPE chart …
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …
Sunday 07.07.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” In Teams of 2 Complete The Following: For Time: 60-50-40-30-20 Calorie Row 30-25-20-15-10 Push Press, 135#/95# 30-25-20-15-10 Front Squat, 135#/95# 6-5-4-3-2 Rope Climb, …
Thursday 07.04.24
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 2 sets @ RPE7 Strength Tip Objective: build to an RPE of 7 for 2 sets at the complex listed. …
Friday 06.28.24
Warm-Up A) 2 Rounds: 15m Bear Crawl 15 Sit-Ups 15 Ring Rows B) 3 Rounds: 10 Russian Kettlebell Swings 10 Knee Raises 100m Row Strength Deadlift 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8 x 3 sets Strength Tip Objective: build to an RPE of 8 for 3 …
Sunday 06.23.24
Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
Monday 06.10.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Sunday 06.02.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 …
Saturday 05.18.24
Warm-Up A) 2 Rounds: 200m Run 10 Press, with an empty bar 200m Row B) 3 Rounds: 20 sec Handstand Hold 20 sec Rest 20 sec Plank Hold 20 sec Rest Strength 1 Push Press + 2 Split Jerk 1 rep every 2 minutes x 7 rounds @ RPE 7 Objective: build to an RPE …
Wednesday 05.01.24
Warm-Up A) 200m Run 10 Push-Ups 10 Sit-Ups 150m Run 10 Push-Ups 10 Sit-Ups 100m Run 10 Push-Ups 10 Sit-Ups 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 1 set every 2 minutes x …