Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …
Tag Archives: Step-Up
Thursday 08.11.22
Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …
Thursday 08.04.22
Warm-Up 7 Minutes of Movement 10 Dumbbell Strict Press 10 Ring Rows 10 Step-Ups 200m Run Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or Weighted Pull-Ups 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Thursday 08.04.22
Warm-Up 7 Minutes of Movement 10 Dumbbell Strict Press 10 Ring Rows 10 Step-Ups 200m Run Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or Weighted Pull-Ups 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Monday 07.25.22
Warm-Up 400m Run Then, 2 Rounds: 20 Step-Ups 15 Dumbbell RDL’s 10 Russian Swings, 53#/35# Strength Touch-and-Go Deadlifts 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 Deadlift for 3 sets. This variation of the …
Thursday 07.21.22
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 …
Monday 07.25.22
Warm-Up 400m Run Then, 2 Rounds: 20 Step-Ups 15 Dumbbell RDL’s 10 Russian Swings, 53#/35# Strength Touch-and-Go Deadlifts 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 Deadlift for 3 sets. This variation of the …
Thursday 07.21.22
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 …
Thursday 07.07.22
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 …
Thursday 07.07.22
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 06.28.22
Warm-Up 8 Minute of Movement 20 Double Unders 4 Hand Release Push-Ups 8 Step-Ups 16 Russian Kettlebell Swings Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 3 Objective: Build to an RPE of 8 for 6 repetitions in the Close Grip Bench …
Friday 06.24.22
Warm-Up 3 Minute Row at RPE6 Then, 2 Rounds 12 Hand Release Push-Ups 12 Step-Ups 12 Dumbbell Push Presses 12 Box Jumps Strength Close Grip Bench Press 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8 x 2 Objective: Build to an RPE of 8 for 6 repetitions in …