Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …
Tag Archives: Shoulder To Overhead
Sunday 06.30.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Ball Slams 10 Ring Rows Workout With a Partner complete the following: 800m Run 12 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 400M Run 6 Rounds: 5 Power Cleans, 135#/95# …
Tuesday 06.11.24
Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead Squats, with a PVC Pipe B) Every 3 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets …
Tuesday 04.23.24
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Wednesday 03.27.24
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Sunday 03.03.24
Warm-Up A) 5 Rounds: 5 Single-arm Russian Kettlebell Swing, Left 5 Single-arm Russian Kettlebell Swing, Right 5 Tempo Hand Release Push-Ups (3 seconds down each rep) 1 Minute Bike at RPE 6 B) 3 rounds: 2 Strict Pull-Ups 2 Bar Dips 10 GHD Sit-Ups 10 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips* …
Tuesday 01.16.24
Warm-Up A) 2 Rounds: 20m High Knees 20m Butt Kickers 20 Russian Swings 20 Air Squats B) 3 rounds: 5 Dumbbell Hang Cleans 5 Dumbbell Front Squats 5 Dumbbell Push Press Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart …
Friday 01.05.24
Warm-Up A) 1 round: 500m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups 250m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups B) 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Hang Squat Cleans, with an empty bar Workout 6 min AMRAP: 10 Burpees Over The …
Sunday 12.31.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 5 Box Jumps 200m Run B) 2 Rounds with an empty bar : 8 Romanian Deadlifts 8 Thrusters Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Strength Tip Objective: build …
Thursday 12.28.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Monday 12.18.23
Warm-Up A) 3 Rounds: 10m High Knees 10m Butt kickers 20 Double-Unders B) 2 Rounds: 10 Hang Power Snatches, with an empty bar 10 Wall Balls 10 Hand-Release Push-Ups Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% of …
Saturday 12.09.23
Warm-Up A) 250m Row Rest 30 Seconds Repeat for 3 rounds B) 2 rounds: 12 Kettlebell Swings 12 Overhead Squats, with a PVC pipe 12 Push-Ups 12 Overhead Squats, with a PVC pipe Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE …