Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams 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 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Tag Archives: Strict Handstand Push-Up
Wednesday 06.12.24
Warm-Up A) 2 Rounds: 12 Calorie Row/ Bike 12 Push-Ups 12 Ring Rows B) 3 Rounds: 16 Russian Swings 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting the movements …
Saturday 06.08.24
Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
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 …
Monday 05.06.24
Warm-Up A) 200m Run 10 Calorie Row 10 Walking Lunges 10 Dumbbell Deadlift 10 Dumbbell Push Press 10 Ring Rows 10 Cal Row 200m Run B) 3 Rounds starting with an empty bar and adding each round: 2 Strict Press 2 Push Press 2 Split Jerk Strength 1 Push Press + 2 Split Jerk Every …
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 04.10.24
Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …
Tuesday 04.02.24
Warm-Up A) 3 Rounds: 1 Minute Bike @ RPE6 Then, 15m Butt Kickers 15m High Knees 15m Broad Jump 15 Close Grip Push-Ups B) 2 rounds: 3 Strict Pull-Ups 9 Sit-Ups 6 Push-Ups 9 GHD Sit-Ups Strength EMOMx15: Minute 1 – Handstand Push-Up Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose …
Tuesday 02.27.24
Warm-Up A) EMOMx10: Odd: 40-second Push-Up Plank Even: 10 Ring Rows + 5 close grip Push-Ups B) 3 round: 10 cal Bike 10 Knee Raises 5 Negative Dips Strength EMOMx12: Minute A- Muscle-Ups.Dips Minute B- 1 Min Sub Max Calorie Bike Minute C- Rest Strength Tip Objective: choose a muscle-up variation (ring or bar) and …
Thursday 02.22.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B)EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength EMOMx12: A- 1-2 Muscle-Ups B- 12/9 Calorie Bike C- Rest Objective: choose a muscle-up variation ( ring or bar) and complete …
Thursday 02.15.24
Warm-Up A) 4 rounds: 50m Walk 150m Run B) 2 rounds: 10 Ring Rows 10 Sit-Ups 10 Dumbbell Strict Press Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8 8 @ RPE 9 B. Pulling Variation Strict Weighted Pull-Ups …
Tuesday 02.06.24
Warm-Up A) 2 rounds: 10 Step-Ups 10 Sit-Ups 10 Ring Rows 10 Dumbbell Snatches B)3 rounds: 8 Dumbbell Push Press 8 Dumbbell Deadlifts 4 Push-Ups 4 Pull-Ups Strength A. Pushing Variation: Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 8 @ RPE 6 8 @ RPE 7×3 rounds B. Pulling Variation Strict Weighted Pull-Ups …