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 …
Tag Archives: Toes to Bar
Monday 10.31.22
Warm-Up 3 Rounds: 200m Run 200m Row 15 Russian Swings 15 Knee Raises Strength 1 Count Pause Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count right below the knee. After you pause, complete the full movement with the …
Saturday 11.05.22
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Friday 10.28.22
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Wednesday 11.02.22
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 …
Monday 10.31.22
Warm-Up 3 Rounds: 200m Run 200m Row 15 Russian Swings 15 Knee Raises Strength 1 Count Pause Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: the pause is a full 1 count right below the knee. After you pause, complete the full movement with the …
Friday 10.28.22
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Saturday 10.22.22
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Friday 10.21.22
Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …
Tuesday 10.18.22
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 …
Saturday 10.22.22
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Friday 10.21.22
Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …