Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …
Tag Archives: Run
Thursday 08.29.24
Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run, after every round of sit-ups. Strength Front Squat 3 sets x 3 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/23) Strength Tip Front Squats: bar should be …
Wednesday 08.28.24
Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20 seconds Wall Sit 20 seconds Rest 20 seconds Hollow Hold Strength Clean, from the floor 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that weight …
Monday 08.26.24
Warm-Up A) 400m Run 1 Minute rest 200m Run 1 Minute Rest 100m Run 1 Minute Rest B) 3 Rounds: 10 Dumbbell Snatches, left 20 sec Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 sec Bar Hang Workout The 5 Boroughs: 5 Minute AMRAP: 5 Front Squats, 115#75# 5 Ring Dips – 2 …
Monday 08.19.24
Warm-Up A) 400M Run 1 minute Rest 200M Run 1 minute Rest B) 2 Rounds: 10 Dumbbell Snatches, left 20 seconds Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 seconds Bar Hang Workout For Time: 20 Hang Dumbbell Power Cleans AX: 35#/25# RX: 50#/35# RX+: 70#/50# 20 Handstand Push-Ups 20 Pull-Ups 200m Run then: …
Sunday 08.18.24
Warm-Up A) 5 min time cap: Plank Hold -Every time you break, 20 Double Under and 10 Ball Slam penalty -Push to avoid breaking too often B) 3 Rounds with an empty bar: 3 Muscle Cleans, above the knee 3 Power Cleans, below the knee 3 Power Cleans, mid shin Strength Power Clean 33 sets …
Friday 08.16.24
Warm-Up A) 3 Rounds: 50yd Farmer Carry, 53lb/35lb 20 sec rest *Rest 60 seconds between sections A and B B) 4min AMRAP, 1-2-3: Burpee Pull-Up One Arm-Kettlebell Swing, 35#/26# One Arm-Kettlebell Swing, 35#/26# *Sub Pull-Up with Ring Row *Start with 1 rep of each movement. Each proceeding round +1 rep Strength Deadlift 3 sets x …
Thursday 08.15.24
Warm-Up A) 4 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7 Sit-Up 9 Air Squat B) 3 Rounds with an empty bar: 10 Back Squats 20 Single-Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week …
Monday 08.12.24
Warm-Up A) In 6 minutes: Minute 1: 8 Assault Bike Cal 2 Burpees Minute 2: 8 Assault Bike Cal 2 Burpees Minute 3: 6 Assault Bike Cal 4 Burpees Minute 4: 6 Assault Bike Cal 4 Burpees Minute 5: 4 Assault Bike Cal 6 Burpees Minute 6: 4 Assault Bike Cal 6 Burpees B) In …
Wednesday 08.07.24
Warm-Up A) Every 3 Minutes for 4 rounds: 200m Run 15 Wall Balls, unbroken 14#/10# 10 Burpees B) 2 Rounds: 8 Back Squats, with an empty bar 16 Sit-Ups 32 Single Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for …
Saturday 08.03.24
Warm-Up A) 3 Rounds: 100m Row (sprint) 8 Dumbbell Snatch, 40lb/20lb – Rest 30 sec 16 Sit-Ups 13 Lunges – Rest 30 sect B) 3 Rounds with an empty bar: 3 Overhead Squats 3 Muscle Snatches Strength Snatch 2 Snatches every minute on the minute for 12 minutes Objective: build to a weight that is …
Tuesday 07.30.24
Warm-Up A) 1 Round: 200m Run 200m Row 150m Run 150m Row 100m Run 100m Row B) 2 Rounds with an empty bar: 4 Strict Press 4 Push Press 4 Push Jerks 4 Toes-to-Bars Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then, 2 more set of 3 …