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 06.06.23
Warm-Up A) 4 Rounds: 40 Single-Unders 20 Double-Unders 10 Reverse Lunges B) 2 Rounds: 10 Back Squats, with an empty bar 10 Barbell Muscle Snatches Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the …
Tuesday 06.06.23
Warm-Up A) 4 Rounds: 40 Single-Unders 20 Double-Unders 10 Reverse Lunges B) 2 Rounds: 10 Back Squats, with an empty bar 10 Barbell Muscle Snatches Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE of 8 for 4 repetitions in the …
Sunday 05.28.23
Warm-Up A) 2 Rounds: 50 Jump Ropes 25 Mountain Climbers Then, 3 Rounds: 12 Air Squats 9 Push-Ups 12 Sit-Ups Workout Choose variation A for a workout with weights (kettlebell or dumbbell) or B for bodyweight workout. Variation A: 3 set of max Weighted Squats – 3 Minute Rest in between sets 3 Sets of …
Sunday 05.28.23
Warm-Up A) 2 Rounds: 50 Jump Ropes 25 Mountain Climbers Then, 3 Rounds: 12 Air Squats 9 Push-Ups 12 Sit-Ups Workout Choose variation A for a workout with weights (kettlebell or dumbbell) or B for bodyweight workout. Variation A: 3 set of max Weighted Squats – 3 Minute Rest in between sets 3 Sets of …
Monday 02.27.23
Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …
Wednesday 02.22.23
Warm-Up 3 Rounds: 60 Single Unders 30 Double Unders 10 Strict Press – With an Empty Bar 10 Push Press – With an Empty Bar 10 Sit-Ups Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 8 …
Monday 02.27.23
Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …
Wednesday 02.22.23
Warm-Up 3 Rounds: 60 Single Unders 30 Double Unders 10 Strict Press – With an Empty Bar 10 Push Press – With an Empty Bar 10 Sit-Ups Strength Push Presses 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 8 …
Tuesday 01.24.23
Warm-Up 2 Rounds: 400m Run 400m Row 40 Single Unders 1-Minute Plank 200m Run 200m Row 20 Single Unders 30-Second Plank Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes 500m Row Rest 3 Minutes …
Monday 01.23.23
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Saturday 01.21.23
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …