Warm-Up 2 Rounds: 400M Run 20 High Knees 20 Butt Kickers 10 Slow Squats with a Pause at the Bottom. Then, 2 Rounds: 10 Overhead Squats 5 Strict Press Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Snatch …
Tag Archives: Run
Tuesday 12.03.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength 1-Count Pause Deadlift 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the 1-Count Pause Deadlift for 1 set of …
Sunday 12.01.24
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 10 Step-Ups 10 Box Jumps Strength Close Grip Bench Press 8 rep @ RPE 6 8 rep @ RPE 7 8 rep @ RPE 8 Objective: Build to an RPE of 8 for 8 repetitions in the Close Grip Bench Press for 1 set of 8 …
Saturday 11.30.24
Warm-Up 2 Rounds: 2 Minutes on the Assault Bike. Then, 3 Strict Pull-Ups 3 Toes-To-Bar 6 Broad Jumps 6 Wall Balls 9 Sit-Ups 9 Burpees Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes: Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Thursday 11.28.24
Warm-Up 2 Rounds: 200m Run 20 Double-Unders 20 Air Squats 10 Strict Press with Barbell Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Wednesday 11.27.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for 3 sets of 5 repetitions. In this …
Monday 11.25.24
Warm-Up 3 Rounds: 200m Run 10 Calorie Row 10 Dumbbell Push Press 10 GHD Sit-Ups 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart …
Saturday 11.23.24
Warm-Up 3 Rounds: 200m Run 5 Hand Release Push-Ups 5 Down-Ups 5 Hand Release Push-Ups 20 Russian Swings Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets of 5 …
Thursday 11.21.24
Warm-Up 2 Rounds: 500m Row Then, 16 Russian Swings 8 Knee Raises 4 Burpees Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for two sets of 5 repetitions. In this set, we are …
Wednesday 11.20.24
Warm-Up 3 Rounds: 200m Run 10 Calorie Bike 10 Dumbbell Push Press 10 Step Ups on a Box. 10 Muscle Snatches with an Empty Bar. Strength 1 Snatch High Pull + 1 Power Snatch 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8 x 2 Strength Tip Here we …
Sunday 11.17.24
Warm-Up 5 Rounds: 10 Calorie Row 10 Walking Lunges 10 Hand Release Push-Ups Strength Bench Press 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×2 Objective: Build an RPE of 8 for 5 repetitions in the Bench Press for 2 sets of 5 repetitions. In this set, we are …
Saturday 11.16.24
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 20 Air Squats 200m Run 10 Hand Release Push-Ups 10 Air Squats Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate …