Warm-Up A) Every 1 Minute x 4 minutes: 100m Row B) 1 Round: 400m Run 20 Russian Swings 20 Dumbbell Push Press 20 Lunges 200m Run 10 Russian Swings 10 Dumbbell Push Press 10 Lunges Workout Capacity 18 Minute AMRAP: 1 Deadlift 5 Toes-to-Bar 10 Hand-Release Push-Ups 15 Air Squats – 2 Minute Rest 9 …
Tag Archives: Run
Sunday 04.27.25
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) 2 Rounds: 16 Push Press, with an empty bar 16 Sit-Ups 16 Ring Rows Strength Superset A and B then rest 3 minutes A. Push Press 8-8-8-8-8 B. Strict Pull-Up 8-8-8-8-8 Note: you should build to a weight that is challenging for the …
Thursday 04.24.25
Warm-Up A) 3 Rounds: 15m Butt Kickers 15m High Knees 15m Bear Crawl 200m Run B) Alternate each round for 2 complete rounds (20 seconds onn/10 seconds off): Box Jump Row Step-Ups Sit-Up Strength Deadlift Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to a heavy 4 …
Tuesday 04.22.25
Warm-Up A) 2 Rounds: 200m Run 200m Row 20m Bear Crawl B) 1 Round: 10 Sit-Ups 10 Knee Raises 10 Strict Press, with an empty bar 10 Overhead Squats, with an empty bar 10 Sit-Ups 10 Knee Raises Strength EMOMx12 min 2 Power Snatch, from floor Objective: start with between 60-65% of 1RM, if you …
Monday 04.21.25
Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every minute x 4 rounds: 12 Air Squats 6 Wall Balls, 14#/12# 3 Box Jumps, 20” Workout For Time: 400m Run Then, 40-30-20-10: Wall Ball, 20#/14# 80-60-40-20: Double-Unders Then, 400m Run Then, 20-15-10-5: Burpee Box Jump, 24″/20″ Bench Press Then, …
Saturday 04.19.25
Warm-Up A) 3 Rounds of each station: 20 seconds on/10 seconds off : Row Single-Unders Russian Kettlebell Swings High Knees B) 2 Rounds: 9 Deadlift, with an empty barbell 18 Sit-Ups Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 reps Objective: build to a heavy 4 rep deadlift. …
Wednesday 04.16.25
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength EMOMx12 2 Power Snatch From Floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power …
Tuesday 04.15.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 100m Row 100m Run B) EMOM x 8 minutes: Odd: 5 Air Squats 1 Burpee Even: 10 Sit-Ups 1 Burpee Strength Back Squat Heavy 4 Then 2 sets x 4 reps at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. …
Monday 04.14.25
Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity For Time: 1600m Run 800m Row 40 Calorie Bike 20 Overhead Squats RX: 95#/65# …
Sunday 04.13.25
Warm-Up A) 3 rounds: 30 Single-Unders 200m Run 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 rep. Objective: build to a heavy 4 rep deadlift. Then take 10% …
Saturday 04.12.25
Warm-Up A) 2 Rounds of: 200m Row Rest 30 Seconds 200m Run Rest 30 Seconds B) 10-8-6-4: Push-Ups Front Squat, with an empty bar Strength Front Squat Heavy 8 Then 2 sets x 8 reps at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number …
Wednesday 04.09.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kicker 100m Run B) 4 Rounds: 8 Air Squats 2 Pull-Ups Strength Back Squat Heavy 4 Then 2×4 at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for …