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 …
Tag Archives: Run
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 …
Wednesday 03.17.21
Warm-Up 2 Rounds: 200m Run 200m Row 5 Strict Pull-Ups 10 Dumbbell Deadlifts 5 Dumbbell Snatches – Right 5 Dumbbell Snatches – Left 10 Empty Bar Overhead Squats Strength Power Snatch + Overhead Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: …
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 …
Tuesday 03.16.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press with a Barbell Strength Push Jerk 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 the Push …
Wednesday 03.17.21
Warm-Up 2 Rounds: 200m Run 200m Row 5 Strict Pull-Ups 10 Dumbbell Deadlifts 5 Dumbbell Snatches – Right 5 Dumbbell Snatches – Left 10 Empty Bar Overhead Squats Strength Power Snatch + Overhead Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: …
Tuesday 03.16.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press with a Barbell Strength Push Jerk 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 the Push …
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 03.14.21
Warm-Up 10 Minutes of Movement 200m Row 200m Run 10 Sit-Ups 10 Step Ups 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute Clock: 10 Deadlifts, 185#/125# 20 Box Jumps, 24”/20” 30 Dumbbell Push Press, 35#/25# 40 Double Unders 10 Calorie Row …
Thursday 03.11.21
Warm-Up 400m Run 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 400m Run Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 12 …