Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 …
Tag Archives: Run
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …
Wednesday 07.24.24
Warm-Up A) 15 Calorie Row: 15m Butt Kickers 15m Bear crawl 15m Butt Kickers 15 Calorie Row B) 3 Rounds: 5 Dumbbell Power Cleans 10 Sit-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -90% of 5@9 for 2 sets x …
Tuesday 07.23.24
Warm-Up A) 3 Rounds: 100m Run 10 Ball Slams 20 Double-Unders or Single-Unders B) 3 Rounds: 10 Strict Press, with an empty bar 10 Calorie Bike 20 Ring Rows Gymnastic Work EMOMx12 min: Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Sunday 07.21.24
Warm-Up A) 2 Rounds: 200m Run 200m Row 10 Russian Swings, 53#/35# 10 Step-Ups, 24”/20” B) 3 Rounds: 2 Box Jumps, 20”/20” 4 Dumbbell Snatches 2 Box Jumps, 20”/20” 8 Kettlebell Swings Workout 12 min clock: 1 Mile Run AMRAP: 4 Box Jumps 24”/20” 8 Power Snatches, 75#/55# – 2 min rest 12 min clock: …
Friday 07.19.24
Warm-Up A) 15 Russian Swings 15m Bear Crawl 15m Crab Walk 15 Ball Slams B) 4 Rounds: 5 Push-Ups 10 Cal Row Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -90% of 5@9 for 1×5 Strength Tip Objective: build to an …
Tuesday 07.16.24
Warm-Up A) 2 Rounds: 100m Run 10 Dumbbell Snatch 10 Dumbbell Step-Ups 100m Row B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @RPE 6 1 set @RPE 7 2 sets @ RPE 8 Strength Tip Objective: build …
Monday 07.15.24
Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more …
Monday 07.08.24
Warm-Up A) 200m Run 10 Dumbbell Power Cleans 10 Dumbbell Step-Ups 10 Wall Balls B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 1 set @ RPE7 1 set @ RPE8x2 Strength Tip Objective: build to …
Sunday 07.07.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” In Teams of 2 Complete The Following: For Time: 60-50-40-30-20 Calorie Row 30-25-20-15-10 Push Press, 135#/95# 30-25-20-15-10 Front Squat, 135#/95# 6-5-4-3-2 Rope Climb, …
Saturday 07.06.24
Warm-Up A) 400m Run Then, 3 rounds: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 5 Press 5 Push Press 10 Cal Row Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Strength Tip Objective: build to an RPE of 9 …
Thursday 07.04.24
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 2 sets @ RPE7 Strength Tip Objective: build to an RPE of 7 for 2 sets at the complex listed. …