Warm-Up 3 Rounds: 40 Mountain Climbers 20 Chest Taps 10 Push-Ups 5 Strict Pull-Ups 10 Air Squats 20 Jumping jacks 40 Second Plank Hold Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build …
Tag Archives: Row
Tuesday 11.22.22
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Sunday 11.20.22
Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …
Saturday 11.26.22
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Thursday 11.24.22
Warm-Up 3 Rounds: 40 Mountain Climbers 20 Chest Taps 10 Push-Ups 5 Strict Pull-Ups 10 Air Squats 20 Jumping jacks 40 Second Plank Hold Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build …
Tuesday 11.22.22
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Tuesday 11.15.22
Warm-Up 4 Rounds: 8 Calorie Row 8 Air Squats 8 Lunges 8 Down Ups 40 Single-Unders Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 2 sets. We are …
Sunday 11.20.22
Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …
Monday 11.14.22
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …
Friday 11.11.22
Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Tuesday 11.15.22
Warm-Up 4 Rounds: 8 Calorie Row 8 Air Squats 8 Lunges 8 Down Ups 40 Single-Unders Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or 2 sets. We are …
Monday 11.14.22
Warm-Up 7 Minutes for Quality: 7 Calorie Row 7 Hang Muscle Snatches 7 Front Squats 7 Knee Raises 7 Hang Muscle Snatches 7 Overhead Squats 7 Knee Raises Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/3/21) Note: you should work with a weight that you could power …