Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …
Tag Archives: Sit-Up
Saturday 03.25.23
Warm-Up 1 Minute on the Bike Then 3 Rounds 5 Push Ups 10 Ring Rows 15 Sit Ups 20 Squats Strength A1. 1 Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps …
Friday 03.31.23
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 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 …
Friday 03.24.23
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 …
Wednesday 03.22.23
Warm-Up 2 Rounds: 400m Run 10 V Ups 10 Sit-Ups 10 Strict Press – With an Empty Bar 10 Hang Power Snatches – Above the Knee Strength Build to a heavy 3 Hang Power Snatch (3 @ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute …
Monday 03.20.23
Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …
Saturday 03.25.23
Warm-Up 1 Minute on the Bike Then 3 Rounds 5 Push Ups 10 Ring Rows 15 Sit Ups 20 Squats Strength A1. 1 Count Bench Press 10 reps @ RPE 6 10 reps @ RPE 7 10 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 10 reps @ RPE 6 10 reps …
Sunday 03.19.23
Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …
Friday 03.24.23
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 …
Thursday 03.16.23
Warm-Up 10 Minutes of Movement 10 Calorie Row 20 Air Squats 10 Strict Press – With an Empty Bar 20 Sit-Ups Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50-40-30-20-10 Calorie Row 25-20-15-10-5 Thrusters, 75#/25# 5 Minute Rest 40-20-10 Calorie Row 20-10-5 Squat Snatches, …
Wednesday 03.22.23
Warm-Up 2 Rounds: 400m Run 10 V Ups 10 Sit-Ups 10 Strict Press – With an Empty Bar 10 Hang Power Snatches – Above the Knee Strength Build to a heavy 3 Hang Power Snatch (3 @ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute …
Monday 03.20.23
Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …