Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 …
Tag Archives: Row
Saturday 02.24.24
Warm-Up A) 3 rounds: 10 Calorie Row 10 Wall Balls 10M Bear Crawl B) 3 rounds with an empty bar: 8 Strict Press 8 GHD Sit-Ups 8 Box Jumps Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for …
Friday 02.23.24
Warm-Up A) 1 round: 800M Run 20 Sit-Ups 20 Push-Ups B) 3 Rounds: 3 Dumbbell Snatches, L 10 Air Squats 3 Dumbbell Snatches, R 100m Row Workout A) 10 Minute AMRAP with a partner Parter 1: 120m Row 12 Sit-Ups Partner 2: Holds a Push-Up position Plank Hold, then switches when partner A is finished. …
Tuesday 02.20.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to …
Saturday 02.17.24
Warm-Up A) 2 Rounds: 200m Row 8 American Swings 8 Dumbbell Snatches 8 Sit-Ups B) 3 rounds: 6 Snatch Grip RDL, with an empty bar 6 Hang Power Snatch, with an empty bar 6 Jumping Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Friday 02.16.24
Warm-Up A) 3 rounds: 20 seconds work /10 seconds rest Alternating between movements Step-Ups Ring Rows Double-Unders B) 3 rounds: 150m Row Then, 5 Box Jumps 5 Push-Ups Workout Every 3 Minutes for 9 Rounds: Alternate between A, B and C A. 10 Calorie Bike 10 Chest-to-Bar Pull-Ups 20 Double-Unders B. 10 Box Jumps, 24”/20” …
Tuesday 02.13.24
Warm-Up A) 3 Rounds: 50 Single-Unders Then, 2 rounds: 10 cal Row 10 American Swings 10 Wall Balls B) 2 rounds: 20 Double-Unders 4 Burpee Over-the-Bar 8 Romanian Deadlifts, with an empty bar Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8 5@ RPE 9 Strength Tip Deadlift: the bar should be one …
Monday 02.12.24
Warm-Up A) 2 Rounds: 200m Row 20 Barbell Press 10 Walking Lunges B) 2 Rounds: 12 Windmills 6 Burpees 3 Thrusters, with an empty bar Strength Every 75 seconds x 8 rounds 1 Split Jerks Objective: start at an RPE6 and build to an RPE of 9 for 1 Split Jerk every 75 seconds. Workout …
Thursday 02.08.24
Warm-Up A) 3 Rounds: 15 Russian Swings 10 Toes-to-Bar 1-minute Row B) 5 rounds: 10 Double-Unders 5 Air Squats 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×3 rounds Strength Tip Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip …
Wednesday 02.07.24
Warm-Up A) 2 Rounds: 200m Row 20 Russian Swings 10 Hand Release Push-Ups B) 2 Rounds: 12 Windmills 12 Ball Slams 12 Walking Lunges Strength Every 75 seconds x 8 rounds: 2 Split Jerks at RPE 7 Objective: build to an RPE of 7 for 2 split jerks every 75 seconds. We are using the …
Friday 02.02.24
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 3 Rounds For Time: 30 Calorie Row 30 Jumping Lunges Then, 3 Rounds For Time: 20 Toes-to-Bar 20M’ Handstand Walk* Then 3 Rounds For Time: 10 Bench Press, …
Thursday 02.01.24
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …