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 …
Tag Archives: Row
Saturday 12.25.21
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 …
Wednesday 12.22.21
Warm-Up 2 Rounds: 250m Row 10 Push-Ups 10 Ring Rows 10 Air Squats 5 Empty Bar Presses 5 Empty Bar Back Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row 25 Pull-Ups 500m Row 25 Hand Release Push-Ups Then, 100 Wall Balls, …
Wednesday 12.22.21
Warm-Up 2 Rounds: 250m Row 10 Push-Ups 10 Ring Rows 10 Air Squats 5 Empty Bar Presses 5 Empty Bar Back Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row 25 Pull-Ups 500m Row 25 Hand Release Push-Ups Then, 100 Wall Balls, …
Saturday 12.18.21
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Saturday 12.18.21
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Wednesday 12.15.21
Warm-Up 2 Rounds: 200m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
Tuesday 12.14.21
Warm-Up 3 Rounds: 200m Row 5 Sit-Ups 5 Knee Raises 10 Dumbbell RDL’s Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means that the …
Wednesday 12.15.21
Warm-Up 2 Rounds: 200m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
Tuesday 12.14.21
Warm-Up 3 Rounds: 200m Row 5 Sit-Ups 5 Knee Raises 10 Dumbbell RDL’s Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means that the …
Sunday 12.12.21
Warm-Up 3 Rounds: 200m Row 5 Sit-Ups 5 Knee Raises 10 Dumbbell RDL’s Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 (Compare to 8.18.21) Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift …
Sunday 12.12.21
Warm-Up 3 Rounds: 200m Row 5 Sit-Ups 5 Knee Raises 10 Dumbbell RDL’s Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 (Compare to 8.18.21) Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift …