Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDLS 5 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation A for …
Tag Archives: Sit-Up
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 …
Monday 01.30.23
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until …
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 …
Thursday 01.26.23
Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …
Wednesday 02.01.23
Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDLS 5 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation A for …
Monday 01.30.23
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until …
Sunday 01.22.23
Warm-Up 10 Minutes of Movement 1 Minute on the Bike RPE @ 10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Thursday 01.26.23
Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …
Sunday 01.22.23
Warm-Up 10 Minutes of Movement 1 Minute on the Bike RPE @ 10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Monday 01.16.23
Warm-Up 3 Rounds: 20 Russian Swings 15 Ring Rows 10 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 Objective: Start with an empty bar and …
Saturday 01.14.23
Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …