Warm-Up 3 Rounds: 150m Row 10 Sit-Ups 15 Air Squats 10 Overhead Squats with a bar 15 Strict Press with an empty barbell Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 Objective: start with an empty bar and slowly build in …
Tag Archives: Row
Friday 12.30.22
Warm-Up 10 Minutes of movement: 200m Run 200m Row 10 Kettlebell Swings 10 Wall Balls 10 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 4 Minutes for 6 Rounds. Alternate from Station A to Station B to Station C Station A: 30 Wall Balls, …
Thursday 12.29.22
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 20 Back Squats, with an empty bar 400m Row Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat for 2 sets. …
Thursday 12.22.22
Warm-Up 2 Rounds: 1 Minute Row 40 High Knees 40 Butt Kickers 20 Mountain Climbers 20 Sit-Ups 10 Strict Pull-ups 10 Push-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 …
Monday 12.26.22
Warm-Up 3 Rounds: 15 Calorie Row 5 Burpees 5 Push Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Power Snatch with an empty bar 5 Hang Squat Snatches with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch …
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Sunday 12.25.22
Warm-Up 200m Row 20 Romanian Deadlifts 20 Sit-Ups 200m Row 20 Step-Ups 20 Knee Raises Strength Romanian Deadlifts 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romaninan …
Thursday 12.22.22
Warm-Up 2 Rounds: 1 Minute Row 40 High Knees 40 Butt Kickers 20 Mountain Climbers 20 Sit-Ups 10 Strict Pull-ups 10 Push-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 1600m Row Rest 3 Minutes 1200m Row Rest 3 Minutes 800m Row Rest 3 …
Thursday 12.15.22
Warm-Up 4 Rounds: 20 Single-Unders 20 Double-Unders 5 Muscle Cleans 5 Front Squats 10 Push-Ups 10 Calorie Row Strength 1 Power Clean 2 Front Squats – Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 2 Minutes x 8 …
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Wednesday 12.14.22
Warm-Up 2 Rounds: 200m Row 10 Russian Swings 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Front Squat 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all …
Tuesday 12.13.22
Warm-Up 3 Rounds: 10 Calorie Row 10 Empty bar Press 5 Burpees 5 Toes-to-Bar 10 Lunges, forward 10 Lunges, reverse Strength 1 Push Press 2 Split Jerk – 3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 9/10 effort …