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 …
Tag Archives: single-unders
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 …
Tuesday 06.04.24
Warm-Up A) 3 Rounds: 100m Run 10 Single-Unders 10 Ball Slams B) 3 Rounds: 10 Strict Press, with an empty bar 10 Russian Swings 10 Calorie Bike Strength Push Press 5 @ RPE 7 5 @ RPE 8 5 @ RPE 9x2sets Strength Tip Objective: build to an RPE of 9 then perform the same …
Wednesday 05.29.24
Warm-Up A)3 Rounds: 20 Single-Unders 200m Row 20 Russian Kettlebell Swings B) 2 Rounds: 10 Wall Balls 10 Ring Rows 20 Double-Unders Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 Strength Tip Objective: perform only one heavy set of 3 repetitions of the back squat. The volume is lowered this week. …
Tuesday 05.14.24
Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings 10 Dumbbell Snatches 5 Ball Slams B) 5 Rounds: 10 Single-Unders 10 Double-Unders 10 Sit-Ups 10 Knee Raises Strength Deadlift 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Objective: build to an RPE of 8 for 3 sets of 3 repetitions with every weight jump. …
Tuesday 05.07.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold – 20 seconds rest 40 seconds Kettlebell Swings – 20 seconds rest 40 seconds Cal on Bike – 20 Rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets …
Thursday 05.02.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 Plank Hold 20 rest 40 Kettlebell Swings 20 rest 40 Cal Bike 20 rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets Objective: build to an RPE of 8 for 2 …