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 (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Tag Archives: Row
Thursday 05.22.25
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 05.20.25
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 05.18.25
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 …
Tuesday 05.13.25
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 05.12.25
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 05.09.25
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 …
Sunday 05.04.25
Warm-Up 2 Rounds: 15 Calorie Row 15 Air Squats 15 RDL with an empty bar 15 Sit-Ups Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the …
Thursday 05.01.25
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Tuesday 04.29.25
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …
Monday 04.28.25
Warm-Up A) Every 1 Minute x 4 minutes: 100m Row B) 1 Round: 400m Run 20 Russian Swings 20 Dumbbell Push Press 20 Lunges 200m Run 10 Russian Swings 10 Dumbbell Push Press 10 Lunges Workout Capacity 18 Minute AMRAP: 1 Deadlift 5 Toes-to-Bar 10 Hand-Release Push-Ups 15 Air Squats – 2 Minute Rest 9 …
Sunday 04.27.25
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …