Warm-Up 4 Rounds: 40 Singles 20 Double Unders 10 Russian Swings 5 Strict Pull-Ups Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets. We are using the RPE chart to …
Tag Archives: Run
Monday 04.05.21
Warm-Up 2 Rounds: 200m Run 15 Air Squats 12 Dumbbell Push Presses 9 Sit-Ups Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: Build to an RPE of 8 for the Push Jerk for 3 sets. We are using the RPE chart to regulate …
Sunday 04.04.21
Warm-Up 3 Rounds: 200m Run 200m Row 10 Wall Balls 10 RDLs with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 30 Minute AMRAP: 800m Run 400m Row 20 Dumbbell Thrusters, 35#/25# 10 Deadlifts, 185#/135# 5 Ring Muscle Ups Variation B 30 Minute …
Saturday 04.03.21
Warm-Up 2 Rounds: 200m Run 10 Dumbbell Snatches Right 10 Dumbbell Snatches Left 10 Wall Balls 10 Hang Squat Cleans with an empty bar Strength Power Clean + Front Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 for the following …
Sunday 03.28.21
Warm-Up 3 Rounds: 200m Run 15 Sit-Ups 10 Thrusters, with an empty bar 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 4 Rounds For Time: 2 Thrusters, 135#/95# 4 Toes-to-Bar 8 Burpees Over The Bar Then, 400m Run Then, 2 Rounds: 2 Thrusters, 135#/95# …
Friday 03.26.21
Warm-Up 3 Rounds: 250m Row 14 Ring Rows 14 Knee Raises 7 Wall Balls 7 Front Squats, with an empty barbell Strength Power Clean + Front Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 2 Power …
Thursday 03.25.21
Warm-Up 1 Round: 800m Jog Then, 2 Rounds: 14 Russian Swings 7 Burpees 14 Good Mornings, with an empty bar Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. We …
Tuesday 03.23.21
Warm-Up 7 Minutes of Movement: 40 Singles 20 Doubles 20 Walking Lunges 10 Wall Balls Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. We are using the …
Monday 03.22.21
Warm-Up 3 Rounds: 1:00 Row 10 Front Squats with an empty bar 10 Presses with an empty bar 10 Overhead Squats with an empty bar 5 Burpees Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 …
Sunday 03.21.21
Warm-Up 10 Minutes of Movement 200m Jog 10 Hang Dumbbell Snatches 10 Step-Ups 10 Strict Press 10 Air Squats Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minute Clock: 2 Power Snatches, 95#/65# 2 Box Jumps, 24”/20” 200m Run 4 Power Snatches 4 Box Jumps, 24”/20” 200m …
Thursday 03.18.21
Warm-Up 3 Rounds: 1-minute Bike at RPE 6 Then, 3 Close Grip Push-Ups 3 Strict Pull-Ups 6 Knee Raises 6 Burpees Strength Deadlift 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to an RPE of 8 for 5 repetitions …
Sunday 03.28.21
Warm-Up 3 Rounds: 200m Run 15 Sit-Ups 10 Thrusters, with an empty bar 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 4 Rounds For Time: 2 Thrusters, 135#/95# 4 Toes-to-Bar 8 Burpees Over The Bar Then, 400m Run Then, 2 Rounds: 2 Thrusters, 135#/95# …