Warm-Up 2 Rounds: 400m Row 5 Strict Pull-Ups 10 Push-Ups 10 Dumbbell Deadlifts Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×3 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …
Tag Archives: Row
Monday 04.10.23
Warm-Up 10 Minutes of Movement 250m Row 15 russian Swings 15 Sumo Stance RDLs 5 Burpees Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …
Friday 04.14.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets at an RPE8. …
Wednesday 04.05.23
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Monday 04.10.23
Warm-Up 10 Minutes of Movement 250m Row 15 russian Swings 15 Sumo Stance RDLs 5 Burpees Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …
Wednesday 04.05.23
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Wednesday 03.29.23
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …
Wednesday 03.29.23
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …
Friday 03.17.23
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …
Wednesday 03.15.23
Warm-Up 2 Rounds: 400m Row 200m Run 10 Russian Swings 5 Burpee Step Ups Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. In this set, we are using the …
Sunday 03.12.23
Warm-Up 4 Rounds: 18 Calorie Row 16 Dumbbell Bent Over Row 12 Dumbbell Presses 8 Ring Rows 4 Push-Ups Strength A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest to Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number is X …
Friday 03.17.23
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …