Warm-Up 1 Round: 20 Step-Ups 10 Front Squats, with an empty bar 20 Russian Swings 10 Overhead Squats, with an empty bar 20 Box Jumps 10 Squat Snatches, with an empty bar Strength Squat Snatch 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the 2 squat …
Tag Archives: Step-Up
Thursday 04.15.21
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 …
Friday 04.09.21
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 04.09.21
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 …
Sunday 03.14.21
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 …
Thursday 03.11.21
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 …
Sunday 03.14.21
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 …
Sunday 03.07.21
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 …
Sunday 03.07.21
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 …
Thursday 03.11.21
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 …
Thursday 02.25.21
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 @ …
Thursday 02.25.21
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 @ …