Warm-Up 5 Minutes for Quality: 20 High Knees 20 Butt Kickers 10 Sit-Ups 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength 1 Power Snatch + 1 …
Tag Archives: Strict DB Press
Saturday 08.17.24
Warm-Up A) 5 Rounds: 250m Row 10 Strict Dumbbell Press, 20lb/10lb 10 GHD Sit-Ups Rest 45 Seconds *Sub GHD with Sit-Up Strength Press 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Week 6 of …
Wednesday 07.31.24
Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …
Saturday 07.20.24
Warm-Up A) EMOMx8 minutes: Odd: Row Even: 30-second Bar Hang B) 2 Rounds: 15 Knee Raises 10 Dumbbell Power Cleans 10 Dumbbell Bent Over Rows 10 Dumbbell Press 10 Walking Lunges Gymnastic Work EMOMx12 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Monday 07.15.24
Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more …
Saturday 06.29.24
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Friday 06.14.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: …
Sunday 05.26.24
Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings, 53#/35# 15 Dumbbell Press 15 Calorie Assault Bike B) 3 Rounds: 8 Russian Kettlebell Swings, 53#/35# 4 Burpees 8 Calorie Bike 4 Dumbbell Snatches Workout 25 Minute Ladder: 4 Power Snatches, 75#/55# 4 Handstand Push-Ups 8 Calorie Bike Then, 8 Power Snatches, 75#/55# 8 Handstand Push-Ups 16 …
Saturday 05.18.24
Warm-Up A) 2 Rounds: 200m Run 10 Press, with an empty bar 200m Row B) 3 Rounds: 20 sec Handstand Hold 20 sec Rest 20 sec Plank Hold 20 sec Rest Strength 1 Push Press + 2 Split Jerk 1 rep every 2 minutes x 7 rounds @ RPE 7 Objective: build to an RPE …
Friday 05.03.24
Warm-Up A) 1 Round: 500m Row Then 3 rounds of: 8 Tempo Ring Rows (3-0-3) 8 Tempo Strict Dumbbell Press (3-0-3) (3 seconds down, zero pause, 3 seconds up) B) 1 Round: 10 Sit-Ups 10 Lunges 10 Sit-Ups 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Weighted Pull-Ups 2 sets x 5 reps @ …
Wednesday 04.17.24
Warm-Up A) Primer: 3 x 2 Min Rounds: 200m Run 4 Burpee B) Tempo Work x4 Rounds: 1:0:3 (1 second up, 0 sec hold, 3 seconds down) 3 Strict Pull-Ups Rest 15 seconds 3 Strict Dumbbell Press 25lb/15lb Strength Bench Press A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 …
Thursday 01.18.24
Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …