Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15 Ring Rows 15 Hand-Release Push-Ups B) 2 Rounds: 1-minute Bike 1-minute Step-Ups – 1-minute rest Workout 30 Minute AMRAP: 800m Run 40 Pull-Ups 40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells 600m Run 30 Calorie Bike 30 Burpees 400m Run 20 Power Snatches 75#/55# 20 …
Tag Archives: Toes to Bar
Monday 01.08.24
Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …
Friday 01.05.24
Warm-Up A) 1 round: 500m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups 250m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups B) 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Hang Squat Cleans, with an empty bar Workout 6 min AMRAP: 10 Burpees Over The …
Monday 01.01.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …
Friday 12.29.23
Warm-Up A) 4 Rounds 8 Wall Balls, 8 Calorie Row 8 Knee Raises B) 2 Rounds: 8 Thrusters, with an empty bar 8 Toes-to-Bar 200m Run Workout 3 Rounds Every 3 Minutes Alternate A-B-C: A. 15 Thrusters, 75#/55# 20 Toes-to-Bar B. 15 Box Jumps, 20”/24” 20 Kettlebell Swings 53#/35# C. 15 Calorie Bike 200m Run …
Wednesday 12.20.23
Warm-Up A) :45 on/:15 off x 8 rounds: Row @ RPE 8 B) 3 rounds: 10 Knee Raises 10 Russian Kettlebell Swings 10 Wall Balls Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 for 3 more …
Monday 12.11.23
Warm-Up A) Every 90 seconds x 4 rounds: 200m Run B) 3 rounds: 8 Step-Ups, on a high box 4 Box Jumps 10 Dumbbell Push Press 10 Sit-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 90% of 5@RPE9 for …
Friday 12.01.23
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …
Monday 11.27.23
Warm-Up A) 2 rounds: 200m Run 10m Bear Crawl 10 Push-Ups 10m Bear Crawl 200m Row B) 2 Rounds: 10 Knee Raises 5 Burpees Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions in the …
Saturday 11.25.23
Warm-Up A) 10m High Knees 10m Butt Kickers 10 Ball Slams 30 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 20 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 10 Russian Swings B) 2 rounds: 10 Dumbbell Press 10 Dumbbell Power Clean 5 Toes-to-Bar Strength Deadlift 5 reps @ …
Tuesday 11.21.23
Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Thursday 11.16.23
Warm-Up A) 3 Rounds: 32 Double Unders 16 Russian Swings, 53#/35# 8 Push-Ups 4 Toes-to-Bar Strength 1-Count Pause Deadlift 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the 1-Count Pause Deadlift. In this set, we are using the …