Warm-Up 10 Minutes for quality 200m Run 40 Mountain Climbers 4 Hand Release Push-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 2 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from …
Tag Archives: Broad Jump
Wednesday 06.07.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Overhead Squats with PVC pipe 15 Sit-Ups 200m Run B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE …
Friday 06.02.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 30 Double-Unders B) 3 Rounds: 10 Romanian Deadlifts, with an empty bar 10 Bent-Over Row 5 Down-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for …
Wednesday 06.07.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Overhead Squats with PVC pipe 15 Sit-Ups 200m Run B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE …
Thursday 06.01.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 15 Calorie Row B) 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Snatch 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE …
Friday 06.02.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 30 Double-Unders B) 3 Rounds: 10 Romanian Deadlifts, with an empty bar 10 Bent-Over Row 5 Down-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for …
Thursday 06.01.23
Warm-Up A) 2 Rounds: 30 High Knees 30 Butt Kickers 15 Broad Jumps 15 Calorie Row B) 2 Rounds: 5 Hang Power Cleans, with an empty bar 5 Front Squats, with an empty bar 5 Presses Strength Hang Power Snatch 3 reps @ RPE 7×3 3 reps @ RPE 8 Objective: Build to an RPE …
Tuesday 05.16.23
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (3 @ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. Strength …
Saturday 05.13.23
Warm-Up 2 Rounds: 400m Row 200m Run 10 Russian Swings 5 Burpee Step Ups Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. In this set, we are using the …
Saturday 05.13.23
Warm-Up 2 Rounds: 400m Row 200m Run 10 Russian Swings 5 Burpee Step Ups Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. In this set, we are using the …
Tuesday 05.16.23
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (3 @ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. Strength …
Tuesday 05.09.23
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …