Warm-Up 3 Minute Row at RPE6 Then, 2 Rounds 12 Hand Release Push-Ups 12 Step-Ups 12 Dumbbell Push Presses 12 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in …
Tag Archives: Row
Tuesday 12.17.24
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Sunday 12.15.24
Warm-Up [3 Rounds] 200m Run 200m Row 20 Walking Lunges 20 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 2000m Row 1000m Row 500m Row 250m Row [With 1:1 Rest] Variation B: 1600m Run 800m Run 400m Run [With 1:1 Rest] Workout Tip Record your …
Saturday 12.14.24
Warm-Up [2 Rounds] 2-Minute Row at RPE 6 10 Dumbbell Deadlifts 5 Strict Pull-Ups 5 Burpees Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the 1 Count Pause Deadlift for 2 sets of …
Sunday 12.08.24
Warm-Up 400m Run Then, [3 Rounds] 20 Lunges 10 Dumbbell RDL’s 10 Sit-Ups Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the 1-Count Pause Deadlift for 2 sets of 6 repetitions. In this …
Friday 12.06.24
Warm-Up 8 Minutes of Movement. 8 Calorie Bike 8 Power Snatches 8 Overhead Squats 8 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Minute AMRAP: 12 Power Snatches, 75#/55# 12 Overhead Squats, 75#/55# 12 Calorie Row / Bike {3 Minute Rest} 12 Minute AMRAP: …
Thursday 12.05.24
Warm-Up 3 Rounds: 200m Run 200m Row 20 Walking Lunges 20 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 2000m Row 1000m Row 500m Row 250m Row With 1:1 Rest Variation B: 1600m Run 800m Run 400m Run With 1:1 Rest Workout Tip Record your …
Tuesday 12.03.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength 1-Count Pause Deadlift 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the 1-Count Pause Deadlift for 1 set of …
Monday 12.02.24
Warm-Up 3 Rounds: 1-Minute Row at RPE 6. Then, 24 Double-Unders 12 Air Squats 6 Lunges Strength Front Squat 2 rep @ RPE 6 2 rep @ RPE 7 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 set of 2 repetitions. In …
Friday 11.29.24
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …
Tuesday 11.26.24
Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups 20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: (Compare to Nov 13) 1-Minute Max Strict Pull-Ups [Rest 3 Minutes] EMOM x 10 50% of Max Repetitions of …
Monday 11.25.24
Warm-Up 3 Rounds: 200m Run 10 Calorie Row 10 Dumbbell Push Press 10 GHD Sit-Ups 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart …