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 …
Tag Archives: Row
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Wednesday 05.22.24
Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds 15 Ball Slams Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run after every round of sit-ups Strength Weighted Pull-Ups 3 sets x 5 reps @ RPE 7 Strict Pull-Ups 3 sets x 8 reps @ RPE 7 Strength Tip Build to an RPE of …
Monday 05.20.24
Warm-Up 2 Rounds: 10M High Knees 10M Butt Kickers 10M Lunges 1 Minute Row B) 3 Rounds: 9 Wall Balls, 14#/10# 6 Strict Pull-Ups 9 Push Ups Strengths 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 …
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 …
Friday 05.17.24
Warm-Up A) 4 Rounds: 100m Row 10m High Knees 10m Butt Kickers 10m Lunges B) 1 Round: 8 Shoulder Rolls, with a PVC pipe 8 Overhead Squats, with a PVC Pipe 8 Muscle Snatches, with an empty bar 8 Overhead Squats, with an empty bar Strength Hang Snatch Above the Knees + Hang Snatch Below …
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@ …
Wednesday 05.08.24
Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats with a PVC B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls 100m Row Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 …
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 …
Saturday 05.04.24
Warm-Up A) 2 Rounds: 20 seconds Cal Bike 10 seconds Rest 20 seconds Ball Slams 10 seconds Rest B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 @ RPE 7 1 …