Warm-Up 3 Rounds: 12 Calorie Row 6 Strict Pull-Ups 12 Wall Balls, 20#/14# 6 Burpees Strength Touch and Go Deadlifts 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Tag Archives: Broad Jump
Monday 09.30.24
Warm-Up 6 Minutes of movement: 20 Jumping Jacks 20 Mountain Climbers 10 Step-Ups on a box 10 Reverse Lunges 5 Burpees Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge …
Sunday 09.29.24
Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 40 Mountain Climbers Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1600m Run for Time – Rest 5 Minutes 4x800m Run at 1600m pace – Rest 5 Minutes 2000m Row For Time – Rest 5 Minutes 2x1000m …
Sunday 09.22.24
Warm-Up 6 Minutes for Quality: 20 Jumping Jacks 10 Air Squats 10 Ring Rows 10 Dumbbell Press Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 2 sets of 5 repetitions. …
Sunday 09.15.24
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Sunday 09.08.24
Warm-Up 3 Rounds 10 Step Ups 10 Box Jumps 10 Sit Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7×4 Objective: Build to an RPE of 7 for 6 repetitions in the Push Press for 4 sets of 6 repetitions. Stand in the …
Tuesday 09.03.24
Warm-Up 3 Rounds: 200M Run 10 Down-Ups 10 Dumbbell Press 10 Dumbbell Push Press Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 3 sets of 8 repetitions. Stand in the front rack position with legs …
Sunday 07.28.24
Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 …
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …
Tuesday 07.09.24
Warm-Up A) EMOMx10 minutes: 40 seconds Row B) 3 Rounds: 10m Broad Jumps 10 Air Squats 10M Bear Crawl 10 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then, 1 more set of 5 at a -10% drop …
Monday 05.27.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6 Wall Balls 6 Ring Rows 6 Tempo Push-Ups 12 Sit-Ups Workout “Murph” For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of …
Friday 05.24.24
Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, above knees 200m-200m-200m Run Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean: 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8×3 sets Strength Tip …