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 …
Tag Archives: singles
Wednesday 10.27.21
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an …
Thursday 10.21.21
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 (Compare to 9.21.21) Objective: Build to an RPE of 8 for 6 repetitions …
Thursday 10.21.21
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 (Compare to 9.21.21) Objective: Build to an RPE of 8 for 6 repetitions …
Saturday 10.23.21
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 (Compare to 9.24.21) Objective: Build to an RPE of 8 for 5 repetitions in …
Friday 10.15.21
Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. (Compare …
Wednesday 10.13.21
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. (Compare to 10.4.21) In this set, we are using the RPE chart …
Friday 10.15.21
Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. (Compare …
Wednesday 10.13.21
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. (Compare to 10.4.21) In this set, we are using the RPE chart …
Saturday 10.02.21
Warm-Up 1 Rounds 40 Singles 40 Mountain Climbers 20 Double Unders 20 Russian Swings 10 Sumo Stance Good Moringa 10 Sumo RDls Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 9.24.21) Objective: Build to an RPE of 8 for 5 repetitions in the …
Saturday 10.02.21
Warm-Up 1 Rounds 40 Singles 40 Mountain Climbers 20 Double Unders 20 Russian Swings 10 Sumo Stance Good Moringa 10 Sumo RDls Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 9.24.21) Objective: Build to an RPE of 8 for 5 repetitions in the …
Monday 09.20.21
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 …