Warm-Up 2 Rounds: 10 Calorie Bike 200m Run 10 Calorie Bike Then, 10 Dumbbell Push Press 20 Air Squats 10 Dumbbell Push Press 20 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 x 3 Objective: Build to …
Tag Archives: Sit-Up
Friday 08.19.22
Warm-Up 2 Rounds: 200m Run 200m Row 10 Dumbbell Strict Press 10 Dumbbell Deadlifts 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: …
Thursday 08.25.22
Warm-Up 5 Rounds: On the Rower :40 RPE 6 :20 RPE 8 Then, 2 Rounds: 10 Dumbbell Push Presses 10 Walking Lunges 10 Strict Presses in a Split Stance – With an Empty Bar Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) …
Tuesday 08.16.22
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …
Sunday 08.14.22
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Friday 08.19.22
Warm-Up 2 Rounds: 200m Run 200m Row 10 Dumbbell Strict Press 10 Dumbbell Deadlifts 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: …
Friday 08.12.22
Warm-Up 10 Minutes of Movement 200m Row 10 Dumbbell RDL’s 10 Dumbbell Push Presses 200m Run Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 1 set. This variation of …
Tuesday 08.16.22
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …
Wednesday 08.10.22
Warm-Up 3 Rounds: 20 Double Unders 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Snatches 5 Overhead Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex. 2 Power Snatches + 2 Overhead Squats. Strength Tip …
Tuesday 08.09.22
Warm-Up 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups 15 Air Squats Strength 1-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. …
Sunday 08.14.22
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Monday 08.08.22
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 15 Empty Bar Strict Press 15 Ring Rows 15 Knee Raises Strength Superset A and B, then Rest 3 Minutes. A. Strict Press 1 @ RPE 6 1 @ RPE 7 1 @RPE 8 1 @ RPE 9 x 1 B. Strict or Weighted Pull-Ups 1 @ …