Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Tag Archives: Row
Saturday 09.28.24
Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Friday 09.27.24
Warm-Up 3 Rounds: 15 Calorie Row 30 High Knees 30 Butt Kickers 15 Wall Balls, 20#/14# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 50 Calorie Row 40 Wall Balls, 20#/14 20 Power Snatches, 95#/65# 10 Burpees Over the Bar Variation B: Every Minute on the Minute …
Tuesday 09.17.24
Warm-Up 2 Rounds: 400m Run 20 Sit-Ups 400m Row 40 seconds Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 800m Run For Time Then, 4 Rounds of: 400m Run at 800m time pace. – Rest 3 Minutes 800m Row – Rest 3 minutes 5 Rounds of …
Sunday 09.15.24
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Saturday 09.14.24
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Monday 09.09.24
Warm-Up 3 Rounds: 200m Row 10 Overhead Squats with a PVC pipe 10 Ball Slams 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 2 …
Thursday 09.05.24
Warm-Up 5 Minutes of Quality 8 Calorie Row 8 Sit-Ups 8 Dumbbell Power Cleans Right 8 Dumbbell Power Cleans Left 16 Seconds Handstand Hold After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power …
Wednesday 09.04.24
Warm-Up 2 Rounds 400m Run 20 Walking Lunges 20 Knee Raises 20 Air Squats Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position …
Monday 09.02.24
Warm-Up 1 Round: 300m Row 15 Push-Ups 15 Toes-to-Bar 15 Calorie Bike 300m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Bar Dips – Rest 3 minutes EMOM x 10: 50% of max repetitions of Bar Dips every minute on the minute for …
Saturday 08.31.24
Warm-Up A)Every 2 Minutes for 5 rounds: 10 Shoulder Rolls 10 Push-Ups 10 Calorie Row B) 3 Rounds: 30 seconds Plank Hold 30 seconds rest 60 seconds Max Calories Row 60 seconds rest Strength Push Press 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that …
Thursday 08.29.24
Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run, after every round of sit-ups. Strength Front Squat 3 sets x 3 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/23) Strength Tip Front Squats: bar should be …