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
Sunday 08.20.23
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 …
Saturday 08.19.23
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 08.20.23
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 …
Saturday 08.19.23
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 …
Monday 08.07.23
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, …
Monday 08.07.23
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, …
Monday 07.31.23
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 …
Wednesday 07.26.23
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 …
Monday 07.31.23
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 …
Saturday 07.22.23
Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …
Wednesday 07.26.23
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 …