Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …
Tag Archives: singles
Monday 11.06.23
Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Monday 11.06.23
Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Sunday 10.29.23
Warm-Up [4 Rounds] 40 Singles 20 Doubles 10 Lunges 5 Air Squats 5 Wall Balls Strength Front Squat 2 Rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 …
Sunday 10.29.23
Warm-Up [4 Rounds] 40 Singles 20 Doubles 10 Lunges 5 Air Squats 5 Wall Balls Strength Front Squat 2 Rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 …
Monday 05.22.23
Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …
Friday 05.19.23
Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups 200m Run Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1 A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …
Monday 05.22.23
Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …
Friday 05.19.23
Warm-Up 3 Rounds: 40 Singles 20 Double Unders 10 Push-Ups 20 Ring Rows 10 Push-Ups 200m Run Strength A1. 2-Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×1 A2. 2-Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps @ RPE 7 …
Monday Friday 04.28.23
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have …
Thursday 04.27.23
Warm-Up 2 Round: 200m Run 20 Singles 20 Double Unders 10 Hand Release Push-ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 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 …
Tuesday 04.25.23
Warm-Up 1 Round: 40 Singles 40 Mountain Climbers 20 Double Unders 20 Russian Swings 10 Sumo Stance Good Morning 10 Sumo RDL’s Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift …