Warm-Up 1 Round: 20 Step-Ups 10 Front Squats, with an empty bar 20 Russian Swings 10 Overhead Squats, with an empty bar 20 Box Jumps 10 Squat Snatches, with an empty bar Strength Squat Snatch 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the 2 squat …
Tag Archives: Rope Climb
Sunday 10.02.22
Warm-Up 2 Rounds: 60 Single-Unders 30 Double-Unders 5 Empty bar Muscle Cleans 5 empty bar Front Squats 10 Empty Bar Muscle Snatches from the hip 10 Empty bar Overhead Squats Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an …
Sunday 10.02.22
Warm-Up 2 Rounds: 60 Single-Unders 30 Double-Unders 5 Empty bar Muscle Cleans 5 empty bar Front Squats 10 Empty Bar Muscle Snatches from the hip 10 Empty bar Overhead Squats Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an …
Wednesday 09.07.22
Warm-Up 2 Rounds: 20 Ring Rows 10 Walking Lunges 10 Air Squats 5 Burpees Then, 2 rounds with an empty bar: 4 Muscle Cleans, above the knee 4 Strict Press 4 Muscle Cleans, above the knee 4 Front Squats Strength Hang Power Clean Above the Knee 3@ RPE5 3@ RPE6 3@ RPE7 3 Reps@ RPE8x1 …
Wednesday 09.07.22
Warm-Up 2 Rounds: 20 Ring Rows 10 Walking Lunges 10 Air Squats 5 Burpees Then, 2 rounds with an empty bar: 4 Muscle Cleans, above the knee 4 Strict Press 4 Muscle Cleans, above the knee 4 Front Squats Strength Hang Power Clean Above the Knee 3@ RPE5 3@ RPE6 3@ RPE7 3 Reps@ RPE8x1 …
Monday 08.08.22
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 @ …
Monday 08.08.22
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 @ …
Monday 08.01.22
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for …
Monday 08.01.22
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for …
Saturday 06.25.22
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 …
Saturday 06.25.22
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 …
Thursday 06.02.22
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 …