Warm-Up 7 Minutes of Movement: 20 Jumping Jacks 20 Sit-Ups 10 Step Ups 10 Knee Raises Strength Push Jerk 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Push Jerk for 2 sets. We are using …
Tag Archives: Step-Up
Wednesday 10.12.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Knee Raises 5 Dumbbell Power Cleans 5 Dumbbell Push Presses Strength Power Snatch + Overhead Squat (1 + 1) @ RPE5 (1 + 1) @ RPE6 (1 + 1) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches …
Friday 09.16.22
Warm-Up 10 Minutes of Movement 200m Row 200m Run 10 Sit-Ups 10 Step Ups 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute Clock: 10 Deadlifts, 185#/125# 20 Box Jumps, 24”/20” 30 Dumbbell Push Press, 35#/25# 40 Double Unders 10 Calorie Row …
Tuesday 09.13.22
Warm-Up 400m Run 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 400m Run Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 12 …
Friday 09.16.22
Warm-Up 10 Minutes of Movement 200m Row 200m Run 10 Sit-Ups 10 Step Ups 10 Dumbbell Strict Press Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute Clock: 10 Deadlifts, 185#/125# 20 Box Jumps, 24”/20” 30 Dumbbell Push Press, 35#/25# 40 Double Unders 10 Calorie Row …
Friday 09.09.22
Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time: Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time: Buy-In: 100m …
Tuesday 09.13.22
Warm-Up 400m Run 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 10 Hand Release Push-Ups 10 Ring Rows 10 Step Ups 400m Run Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps @ RPE 7 12 …
Friday 09.09.22
Warm-Up 3 Rounds: 200m Run 200m Row 10 Russian Swings 10 Step-Ups (On A Box) Workout Variation A: For Time: Buy-in: 100m Run 500m Row Then, 5 Rounds: 15 Kettlebell Swings, 53#/35# 12 GHD Sit Ups 9 Box Jumps, 24”/20” 6 Bar Dips Then, Buy-Out: 100m Run 500m Row Variation B: For Time: Buy-In: 100m …
Tuesday 08.30.22
Warm-Up 2 Minute Row at RPE 6 Then, 2 Rounds: Then, With an Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats 8 Step-Ups – On A Box Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ …
Tuesday 08.30.22
Warm-Up 2 Minute Row at RPE 6 Then, 2 Rounds: Then, With an Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats 8 Step-Ups – On A Box Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ …
Monday 08.22.22
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …
Monday 08.22.22
Warm-Up 3 Rounds: 20 Step-Ups 5 Hang Dumbbell Snatches – Right 5 Hang Dumbbell Snatches – Left 10 Hand Release Push-Ups 10 Empty Bar Wide Grip Bent Over Row Strength Superset A and B then Rest 3 Minutes. A. Close Grip Bench Press 12 Reps @ RPE 5 12 Reps @ RPE 6 12 Reps …