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 …
Tag Archives: Russian-Kettlebell-swing
Sunday 09.29.24
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 …
Wednesday 09.25.24
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 …
Monday 09.23.24
Warm-Up 3 Minute Row at RPE6 Then, 3 rounds: 15 Russian Swings 15 Overhead Squats 15 Barbell Push Presses Strength Squat Snatch 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we …
Sunday 09.15.24
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Saturday 09.14.24
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Tuesday 09.10.24
Warm-Up 3 Rounds: 200m Run 20 Russian Swings 20 Step-Ups on a 24inch box Strength Touch and Go Deadlifts 6 reps @ RPE 6 6 reps @ RPE 7×4 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Friday 09.06.24
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Tuesday 08.27.24
Warm-Up A) 5 Rounds: 20 sec work / 10 sec rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Bench Presses 15 Russian Swings 20 Sit-Ups Strength Bench Press 3 sets x 5 reps Objective: find a weight that is …
Thursday 08.22.24
Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are …
Tuesday 08.20.24
Warm-Up A) 3 Rounds: 20 seconds Air Squats 10 seconds rest B) 2 Rounds: 10 Lunges 10 Russian Kettlebell Swings 10 Back Squats, with an empty bar 10 Russian Kettlebell Swings Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the …
Friday 08.02.24
Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry 53lb/35lb B) 20-18-16-14 Double-Unders Russian Kettlebell Swings Strength Deadlift 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. …