Warm-Up 3 Rounds: 8 Strict Presses, with an empty bar 16 Jumping Jacks 8 Walking Lunges 16 Jumping Jacks 8 Push Presses, with an empty bar Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/21/21) Note: 1 set is all 6 movements. Build in the …
Tag Archives: Sit-Up
Sunday 05.25.25
Warm-Up 7 Minutes of movement: 14 Russian Swings 14 Sit-Ups 7 RDLs with an empty bar 7 Calorie Bike Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension …
Wednesday 05.21.25
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Strict Press, with an empty bar 5 Box Jumps 10 Reverse Lunges 20 Ring Rows Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/15/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you …
Monday 05.19.25
Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Saturday 05.17.25
Warm-Up 3 Rounds: 15 Russian Swings 30 Singles 15 Sit-Ups 30 Double-Unders 15 Ring Rows Strength Touch and Go Deadlift 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for …
Thursday 05.15.25
Warm-Up 8 Minutes of movement: 30 Jumping Jacks 15 Dumbbell Push Presses with an empty bar 15 Sit-Ups 15 Wall Balls Strength 1 Push Press 2 Power Jerk 3 Split Jerk 4 sets at an RPE 7 (compare to 5/8/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you reach …
Sunday 05.11.25
Warm-Up 3 Rounds: 20 Jumping Jacks 20 Ring Rows 20 Jumping Jacks 10 Hand Release Push-Ups 20 Jumping Jacks 5 Strict Pull-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build to a …
Thursday 05.08.25
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Wednesday 05.07.25
Warm-Up 10 Minutes for quality: 200m Run 20 Air Squats 20 Ring Rows 20 Reverse Lunges 20 Dumbbell Push Presses Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or …
Tuesday 05.06.25
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Sunday 05.04.25
Warm-Up 2 Rounds: 15 Calorie Row 15 Air Squats 15 RDL with an empty bar 15 Sit-Ups Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the …
Saturday 05.03.25
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …