Warm-Up 3 Rounds: 200m Run 20 Singles 20 Double Unders 10 Empty Bar RDL’s Strength Touch and Go Deadlift 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Note: Perform all repetitions without letting go of the bar for each set. Keep tension in …
Tag Archives: Run
Thursday 06.03.21
Warm-Up 3 Rounds: 200m Run 20 Singles 20 Double Unders 10 Empty Bar RDL’s Strength Touch and Go Deadlift 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Note: Perform all repetitions without letting go of the bar for each set. Keep tension in …
Saturday 06.05.21
Warm-Up: 200m Run Then, 3 Rounds: 5 Muscle Snatches 5 Front Squats 5 Sit-Ups 5 Hang Power Snatches 5 Overhead Squats 5 Knee Raises Strength 3 Sets: 1 Power Snatches 2 Overhead Squats 3 Sets at an RPE 8 Note: You should work with a weight that you could power snatch for a double with …
Monday 05.31.21
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Monday 05.31.21
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Friday 05.28.21
Warm-Up 400m Run 16 Hand Release Push-Ups 16 Russian Swings 16 Ring Rows 8 Hand Release Push-Ups 8 Kettlebell Swings 8 Strict Pull-Ups 400m Run Strength Superset A and B then rest 3 minutes: A. Bench Press 10@ RPE7 x3 B. Barbell Bent Over Row 10@ RPE7 x3 Note: set up 2 bars. You should …
Friday 05.28.21
Warm-Up 400m Run 16 Hand Release Push-Ups 16 Russian Swings 16 Ring Rows 8 Hand Release Push-Ups 8 Kettlebell Swings 8 Strict Pull-Ups 400m Run Strength Superset A and B then rest 3 minutes: A. Bench Press 10@ RPE7 x3 B. Barbell Bent Over Row 10@ RPE7 x3 Note: set up 2 bars. You should …
Tuesday 05.25.21
Warm-Up 7 Minutes of movement: 14 Russian Swings 14 Sit-Ups 7 RDLs with an empty bar 7 Calorie Bike Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension …
Saturday 05.22.21
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 05.25.21
Warm-Up 7 Minutes of movement: 14 Russian Swings 14 Sit-Ups 7 RDLs with an empty bar 7 Calorie Bike Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension …
Thursday 05.20.21
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 …
Tuesday 05.18.21
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 …