Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets completed at an RPE 8. Strength Tip Snatch High Pull: pull the bar to the hip in a …
Tag Archives: Row
Monday 11.22.21
Warm-Up 3 Minutes Rowing at RPE 6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Then, 1 Minutes Rowing at RPE 6 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 …
Saturday 11.20.21
Warm-Up 1 Round: 2 Minute Row 400m Run 1 Minute Row 200m Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2000m Row For Time Rest 3 Minute 1000m Row Rest 3 Minute 500m Row Variation B: For Time: 1600m Run For Time …
Wednesday 12.01.21
Warm-Up 4 Rounds: 1 Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees 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 …
Monday 11.22.21
Warm-Up 3 Minutes Rowing at RPE 6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Then, 1 Minutes Rowing at RPE 6 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 …
Monday 11.29.21
Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets completed at an RPE 8. Strength Tip Snatch High Pull: pull the bar to the hip in a …
Monday 11.15.21
Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch. Workout Choose variation A for …
Saturday 11.13.21
Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDL’s 5 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation …
Saturday 11.20.21
Warm-Up 1 Round: 2 Minute Row 400m Run 1 Minute Row 200m Run Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2000m Row For Time Rest 3 Minute 1000m Row Rest 3 Minute 500m Row Variation B: For Time: 1600m Run For Time …
Monday 11.15.21
Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch. Workout Choose variation A for …
Wednesday 11.10.21
Warm-Up 1 Round: 400m Run 400m Row 20 Ring Rows 1 Minute Plank 200m Run 200m Row 20 Ring Rows 1 Minute Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row (For Time) Rest 3 Minute 300m Row (at 500m Pace) Rest …
Monday 11.08.21
Warm-Up 2 Minute Rowing Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. …