Warm-Up A) 20m Bear Crawl 20 Jumping Jacks 10 Hand-Release Push-Ups B) 3 Rounds with an empty bar: 10 Bench Presses 10 Step-Ups, on a 20inch box 30 seconds Plank Hold, in push up position Strength Bench Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of …
Tag Archives: Step-Up
Monday 07.29.24
Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 -90% …
Sunday 07.21.24
Warm-Up A) 2 Rounds: 200m Run 200m Row 10 Russian Swings, 53#/35# 10 Step-Ups, 24”/20” B) 3 Rounds: 2 Box Jumps, 20”/20” 4 Dumbbell Snatches 2 Box Jumps, 20”/20” 8 Kettlebell Swings Workout 12 min clock: 1 Mile Run AMRAP: 4 Box Jumps 24”/20” 8 Power Snatches, 75#/55# – 2 min rest 12 min clock: …
Tuesday 07.16.24
Warm-Up A) 2 Rounds: 100m Run 10 Dumbbell Snatch 10 Dumbbell Step-Ups 100m Row B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @RPE 6 1 set @RPE 7 2 sets @ RPE 8 Strength Tip Objective: build …
Monday 07.08.24
Warm-Up A) 200m Run 10 Dumbbell Power Cleans 10 Dumbbell Step-Ups 10 Wall Balls B) 2 Rounds with an empty a bar: 5 Muscle Snatches 5 Overhead Squats 20 Double-Unders Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 1 set @ RPE7 1 set @ RPE8x2 Strength Tip Objective: build to …
Monday 07.01.24
Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty bar + 10 Air Squats Even minutes: 10 Step Ups on a Box + 10 Ring Rows B) 2 Rounds: 200m Row – Rest 60 Seconds Strength Back Squat 5 reps @ RPE 6 5 reps @ …
Thursday 06.20.24
Warm-Up A) 4 Rounds: 10m High Knees 10m Butt Kickers 5 Burpees 100m Run 30 Seconds Rest B) 3 Rounds: 10 Russian Kettlebell Swings 10 Dumbbell Strict Press 10 Step-Ups, on a box Strength Deadlift 8@ RPE 6 8@ RPE 7 8@ RPE 8×3 sets Strength Tip Objective: build to an RPE of 8 for …
Tuesday 06.18.24
Warm-Up A) 1 Round: 2min Row 30 sec Rest 1:30 min Row 30 sec Rest 1 min Row 30 sec Rest 30 sec Row B) 3 Rounds: 3 Pull-Ups 6 Dumbbell Deadlifts 8 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×3 sets Strength Tip …
Monday 06.10.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Friday 06.07.24
Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Overhead Squats Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength Snatch 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 x 2 sets Strength Tip Objective: …
Saturday 06.01.24
Warm-Up A) 4 Rounds of: 200m Row Rest 30 seconds B) 20-16-12-8 Abmat Sit-Up 10-8-6-4 Step-Ups Strength Weighted Pull-Ups 1×5 Repetitions @ RPE 7 1×5 Repetitions @ RPE 8 1×5 Repetitions @ RPE 9 Strict Pull Ups 1×8 Repetitions @ RPE 7 1×8 Repetitions @ RPE 8 1×8 Repetitions @ RPE 9 Strength Tip Objective: …
Sunday 05.19.24
Warm-Up A) 1 Round: 400m Run 15 Push-Ups 15 Ring Rows 200m Run 15 Push-Ups 15 Ring Rows B) 2 Rounds: 10 Overhead Squats, with an empty bar 10 Step-Ups, on a box Workout For Time: 10-1: Overhead Squats, 75#/55# Sumo Deadlift High Pull, 75#/55# Strict Press, 75#/55# Box Jumps 20″/20″ 200m Run after each …