Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups, 2 Rope Climbs, 2 Minute Rest AMRAP 8 20 …
Tag Archives: Run
Friday 10.15.21
Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. (Compare …
Monday 10.11.21
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Tuesday 10.12.21
Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 10.6.21) Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets …
Sunday 10.03.21
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Sunday 10.03.21
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Thursday 09.30.21
Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Wednesday 09.29.21
Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets. Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks. In this …
Thursday 09.30.21
Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Wednesday 09.29.21
Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets. Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks. In this …
Friday 09.24.21
Warm-Up 2 Rounds 200m Run 200m Row 10 Russian Swings 10 RDLs with an empty bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …
Friday 09.24.21
Warm-Up 2 Rounds 200m Run 200m Row 10 Russian Swings 10 RDLs with an empty bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …