Warm-Up A) Athlete 1: holds a Plank Hold Athlete 2 Completes 3 rounds of: 5 Burpees 100m Row Then, switch B) Athlete 1: Double-Unders Athlete 2: 10 Sit-Ups 10 Air Squats 5 Sit-Ups 5 Air Squats Then, switch Workout “Eight Ball Corner Pocket” 8 Rounds, alternating each complete round: Row 200m 50 Double-Unders then 8 …
Tag Archives: Run
Friday 12.01.23
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …
Thursday 11.30.23
Warm-Up A) 2 rounds: 200m Run 10m High Knee 10m Butt Kicker 10 Overhead Squats, with a PVC pipe B) 2 rounds: 12 Dumbbell Snatches 6 Strict Pull-Ups 3 Burpee (no push-up) Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip If your technique is not there yet …
Tuesday 11.28.23
Warm-Up A) 2 Rounds: 100m Run 10 Ring Rows 10 Air Squats B) 2 rounds: 12 Russian Swings 12 Dumbbell Press 6 Dumbbell Snatch Workout Thanksgiving In teams of 2 4 rounds: 16 Dumbbell Thrusters, 35#/25# 16 Pull-Ups Then, 4 Rounds: 16 Wall Balls 20#/14# 2 Rope Climbs Then, 4 Rounds: 16 Power Snatches, 75#/55# …
Monday 11.27.23
Warm-Up A) 2 rounds: 200m Run 10m Bear Crawl 10 Push-Ups 10m Bear Crawl 200m Row B) 2 Rounds: 10 Knee Raises 5 Burpees Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions in the …
Sunday 11.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Single-Unders 5 Burpees B) 3 Rounds: 10 Wall Balls 15 Knee Raises 10 Lunges 15 Sit-Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Strength Tip Objective: build to an RPE of 8 for 5 repetitions in …
Saturday 11.25.23
Warm-Up A) 10m High Knees 10m Butt Kickers 10 Ball Slams 30 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 20 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 10 Russian Swings B) 2 rounds: 10 Dumbbell Press 10 Dumbbell Power Clean 5 Toes-to-Bar Strength Deadlift 5 reps @ …
Friday 11.24.23
Warm-Up A) 3 Rounds: 5 Burpees 10 Ring Rows 15 Push Press, with an empty bar 20 Sit-Ups B) 3 Rounds: 1 min Calorie Bike at a 7/10 effort. 10 Front Squats, with an empty bar 100m Run Workout 3 Rounds: Every 3 Minutes Alternate A-B-C for 3 Complete rounds. A. 15 Power Snatches 15 …
Thursday 11.23.23
Warm-Up A) 2 rounds: 50m Farmers Walk 20 Double-Unders 10 Ring Rows 50m Farmers walk 40 Double-Unders 50m Farmers walk 60 Double-Unders B) 2 rounds: 400m Run at RPE 6 – 2 minutes Rest 400m Run at RPE 9 (Mark time for 400M at RPE9) – 4 minutes rest Workout 10x200m Run With 1:1 Rest …
Monday 11.20.23
Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 2 rounds : 100m Sprint 1 Minute rest 10 Burpees 1 Minute rest Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Sunday 11.19.23
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …
Saturday 11.18.23
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 15 Sit-Ups 15 V-Up 10 Empty Bar Strict Press 10 Empty bar Front Squats Strength Front Squat 2 rep @ RPE 8 x 1 Then 2 sets of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for 2 …