Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Dumbbell Deadlifts 10 Dumbell Push Presses 10 Dumbbell Bent Over Rows Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for …
Tag Archives: Sit-Up
Monday 01.18.21
Warm-Up 2 Rounds: 200m Run 200m Row 10 Hand Release Push-Ups 10 Ring Rows 10 Knee Raises Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets. In …
Saturday 01.09.21
Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Sit-Ups 5 RDL’s Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. This variation of the deadlift means that …
Saturday 01.16.21
Warm-Up Every 3 Minutes x 3 200m Run 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 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength Tip Snatch High …
Friday 01.15.21
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Dumbbell Deadlifts 10 Dumbell Push Presses 10 Dumbbell Bent Over Rows Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for …
Sunday 01.17.21
Warm-Up 400m Run Then, 4 Rounds: 9 Calorie Row 6 Wall Balls 3 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Buy-In 400m Run 200m Farmers Walk Then. 5 Rounds : 20 Calorie Row 15 Wall Balls 10 Deadlifts, 185#/125# 5 Ring Muscle Ups …
Tuesday 01.05.21
Warm-Up Every 3 Minutes x 3 200m Row 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 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength Tip Snatch High …
Saturday 01.09.21
Warm-Up 2 Rounds: 400m Run 20 Russian Swings 10 Sit-Ups 5 RDL’s Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. This variation of the deadlift means that …
Friday 01.01.21
Warm-Up 10 Minutes of Movement 20 Step-Ups 7 Dumbbell Snatches – Right 20 Sit-Ups 7 Dumbbell Snatches – Left 20 Air Squats Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Cleans / Even Minutes Perform 1 Squat …
Tuesday 01.05.21
Warm-Up Every 3 Minutes x 3 200m Row 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 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength Tip Snatch High …
Friday 01.08.21
Warm-Up 3 Rounds: 20 Singles 20 Double Unders 20 Ring Rows 10 Dumbbell Presses 10 Calorie Bike Strength Superset A and B then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Note: …
Friday 01.01.21
Warm-Up 10 Minutes of Movement 20 Step-Ups 7 Dumbbell Snatches – Right 20 Sit-Ups 7 Dumbbell Snatches – Left 20 Air Squats Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Cleans / Even Minutes Perform 1 Squat …