Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Tag Archives: Run
Monday 04.04.22
Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Sunday 04.10.22
Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Friday 04.08.22
Warm-Up 2 Rounds 400m Run 20 Wall balls, 20#/14# 10 Knee Raises Strength Squat Snatch 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Thursday 04.07.22
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 10 Hand Release Push-Ups 5 Strict Pull-Ups Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Friday 04.01.22
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 10 Hand Release Push-Ups 5 Strict Pull-Ups Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Wednesday 04.06.22
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
Wednesday 03.30.22
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 10 Hanging Leg Raises 10 Calorie Bike Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 2 sets of 5 repetitions.(5 …
Tuesday 04.05.22
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Monday 04.04.22
Warm-Up 3 Rounds 1 Minute Row at RPE6 15 Air Squats 15 Dumbbell Press 15 Ball Slams Strength Squat Clean 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. …
Tuesday 03.29.22
Warm-Up 3 Rounds: 200m Run 20 Sit-Ups 10 Push-Ups 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 12 Minute AMRAP: 200m Run 10 Handstand Push-Ups 5 Ring Muscle-Ups – Rest 3 Minutes 12 Minute AMRAP: 20 Front Rack Lunges, 95#/65# 10 Hang Power Cleans, …
Saturday 03.26.22
Warm-Up 2 Rounds: 400m Run 20 Sit-Ups 400m Row 40 seconds Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 800m Run For Time Then, 4 Rounds of: 400m Run at 800m time pace. – Rest 3 Minutes 800m Row – Rest 3 minutes 5 Rounds of …