Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Tag Archives: Step-Up
Wednesday 06.02.21
Warm-Up 3 Rounds: 10 Step-Ups 5 Strict Pull-Ups 10 Hand Release Push-Ups 5 Box Jumps Strength Superset A and B then rest 3 minutes. A. Bench Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 B. Barbell Bent Over Row 8 @ RPE 6 8 @ RPE 7 8 @ RPE …
Thursday 05.20.21
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Thursday 05.20.21
Warm-Up 2 Rounds: 2 Minutes on the Rower at RPE6: 20 Step-Ups 10 Dumbbell Snatches Left 10 Dumbbell Snatches Right 10 Overhead Squats with an empty bar Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/12/21) Note: you should work with a weight that you could power snatch …
Friday 05.14.21
Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Friday 05.14.21
Warm-Up 2 Rounds: 400m Run 20 Ring Rows 10 Step Ups 5 Burpees 10 Good Mornings with an empty barbell 10 Step Ups 20 Ring Rows Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x2 Note: perform all repetitions without letting go of …
Thursday 05.06.21
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Wednesday 05.05.21
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Thursday 05.06.21
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Wednesday 05.05.21
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step-Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 15@ RPE7 x3 B. Barbell Bent Over Row 15@ RPE7 x3 Note: set up 2 bars. You should build to a weight that is …
Friday 04.30.21
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes A. Bench Press 15@ RPE6 x3 B. Barbell Bent Over Row 15@ RPE6 x3 Note: set up 2 bars. You should build to a weight that …
Friday 04.30.21
Warm-Up 4 Rounds: 20 Jumping Jacks 20 Mountain Climbers 10 Strict Dumbbell Press 10 Step Ups 10 Hand Release Push-Ups Strength Superset A and B then rest 3 minutes A. Bench Press 15@ RPE6 x3 B. Barbell Bent Over Row 15@ RPE6 x3 Note: set up 2 bars. You should build to a weight that …