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 …
Tag Archives: single-unders
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 …
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 …
Monday 08.05.24
Warm-Up A) 500m Row – 1 Minute Rest 250m Row – 1 Minute Rest B) 2 Rounds: 30 Single-Unders 20sec Plank Hold, in push-up position 10 Sit-Ups 30 Single-Unders Workout Every Minute on the Minute for 30 minutes alternate stations: Minute 1: CX:15 Calorie Row/12 Calorie Row RX:12 Calorie Row/10 Calorie Row AX:10 Calorie Row/8 …
Tuesday 07.23.24
Warm-Up A) 3 Rounds: 100m Run 10 Ball Slams 20 Double-Unders or Single-Unders B) 3 Rounds: 10 Strict Press, with an empty bar 10 Calorie Bike 20 Ring Rows Gymnastic Work EMOMx12 min: Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Thursday 07.11.24
Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push-Ups B) 2 Rounds: 20 seconds Handstand Hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx10 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 Chest …
Friday 07.05.24
Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push Ups B) 2 Rounds: 20 seconds Handstand hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx8 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 …
Thursday 06.27.24
Warm-Up A) Tabata (20 seconds on/10 seconds off) x 3 rounds: Single-Unders Bar Hang Sit-Ups B) 2 Rounds: 3 Strict Pull-Ups 3 Push-Ups 6 Dumbbell Snatches L 6 Dumbbells Snatches, R Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting …
Friday 06.21.24
Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …