Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 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 repetitions for 1 set at an RPE8 …
Tag Archives: Sit-Up
Sunday 02.19.23
Warm-Up 4 Rounds: 1-Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means …
Saturday 02.18.23
Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8x Objective: Build to an RPE of 8 for 4 repetitions in the 1 count …
Saturday 02.11.23
Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets are to be completed at an …
Friday 02.10.23
Warm-Up 3-Minutes Rowing at RPE6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Weight Then, 1-Minutes Rowing at RPE6 Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the …
Thursday 02.09.23
Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2-Minute Rest Then, 5 Rounds: 20 Sit-Ups …
Monday 02.13.23
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 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 repetitions for 1 set at an RPE8 …
Sunday 02.05.23
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart …
Saturday 02.11.23
Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches All sets are to be completed at an …
Friday 02.10.23
Warm-Up 3-Minutes Rowing at RPE6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Weight Then, 1-Minutes Rowing at RPE6 Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the …
Thursday 02.09.23
Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2-Minute Rest Then, 5 Rounds: 20 Sit-Ups …
Friday 02.03.23
Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch. Workout Choose variation A for …