Warm-Up For Quality: 200m Run Then, With an Empty Barbell 9-6-3 reps of: Muscle Clean – Below Knee Front Squat Strict Press Then, 200m Run Strength 3 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7 Strength Tip Clean High Pull: From the ground, pull …
Tag Archives: Run
Monday 07.18.22
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength 3 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.7.20) Strength Tip Clean High Pull: From the ground, pull the bar into your upper thigh and drive …
Sunday 07.17.22
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 200m Run 20 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 2 sets. In this set, we are …
Monday 07.11.22
Warm-Up Every 3 Minutes x 3 200m Row Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 3 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength Tip Snatch High …
Sunday 07.10.22
Warm-Up 1 Round: 400m Run 10 Hand Release Push-Ups 2 Walk Walks 10 Down Ups 200m Run 10 Hand Release Push-Ups 2 Walk Walks 10 Down Ups Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for …
Friday 07.15.22
Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Sit-Ups 5 RDL’s Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. This variation of the deadlift means that …
Saturday 07.09.22
Warm-Up 3 Rounds: 10 Calorie Row 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 0:00-5:00 50 Calorie Row 5:00-10:00 AMRAP: 2 Muscle Up 2 Burpees 20 Double Unders 10:00-15:00 50 Calorie Row 15:00-20:00 AMRAP: 4 Ring …
Thursday 07.14.22
Warm-Up 3 Rounds: 20 Singles 20 Double Unders 20 Ring Rows 10 Dumbbell Presses 10 Calorie Bike Strength Superset A and B then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Note: …
Friday 07.08.22
Warm-Up A) 2 Rounds: 200m Run 12 Lunges 12 Push-Ups 12 Ring Rows 200m Row Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 Note: You should build to a weight …
Wednesday 07.13.22
Warm-Up For Quality: 200m Run Then, With an Empty Barbell 9-6-3 reps of: Muscle Clean – Below Knee Front Squat Strict Press Then, 200m Run Strength 3 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7 Strength Tip Clean High Pull: From the ground, pull …
Wednesday 07.06.22
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 …
Tuesday 07.05.22
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 …