Warm-Up 2 Rounds: 200m Run 10 Ring Rows 10 Hand Release Push-Ups 10 Russian Swings 5 Strict Pull-Ups 5 V-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for …
Tag Archives: V-Up
Friday 12.16.22
Warm-Up 3 Rounds: 200m Run 10 Russian Kettlebell Swings 10 Sit-Ups 10 Ring Rows 5 Burpees 5 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 2 Rounds of: 10 Minute AMRAP 5 Deadlifts, 225#/155# 10 Burpees over the bar 200m Run – 3 Minute …
Tuesday 12.13.22
Warm-Up 3 Rounds: 10 Calorie Row 10 Empty bar Press 5 Burpees 5 Toes-to-Bar 10 Lunges, forward 10 Lunges, reverse Strength 1 Push Press 2 Split Jerk – 3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 9/10 effort …
Monday 12.12.22
Warm-Up 8 Minutes of movement: 40 Jumping Jacks 40 Mountain Climbers 20-second Squat Hold 20 Air Squats 5 Muscle Snatches 5 Overhead Squats Strength 1 Power Snatches 1 Overhead Squats Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every …
Saturday 12.17.22
Warm-Up 2 Rounds: 200m Run 10 Ring Rows 10 Hand Release Push-Ups 10 Russian Swings 5 Strict Pull-Ups 5 V-Ups 5 Burpees Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Bench Press for …
Sunday 12.11.22
Warm-Up 3 Rounds: 40 Single-Unders 20 Double-Unders 10 Ring Rows 5 Push-Ups 10 Sit-Ups 200m Run Strength Superset A and B then rest 3 minutes. A. Bench Press 8@ RPE7 8@ RPE8 8@ RPE9 B. Barbell Bent Over Row 8@ RPE7 8@ RPE8 8@ RPE9 Note: set up 2 bars. You should build to a …
Friday 12.16.22
Warm-Up 3 Rounds: 200m Run 10 Russian Kettlebell Swings 10 Sit-Ups 10 Ring Rows 5 Burpees 5 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 2 Rounds of: 10 Minute AMRAP 5 Deadlifts, 225#/155# 10 Burpees over the bar 200m Run – 3 Minute …
Friday 12.09.22
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, with an empty bar 8 Front Squats, with an empty Bar 8 Hang Power Snatches, with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout: Variation A 12 minutes: 2000m Row Then, max rounds …
Thursday 12.08.22
Warm-Up: 200m Run Then, 3 Rounds: 5 Muscle Snatches 5 Front Squats 5 Sit-Ups 5 Hang Power Snatches 5 Overhead Squats 5 Knee Raises Strength 3 Sets: 1 Power Snatches 2 Overhead Squats 3 Sets at an RPE 8 Note: You should work with a weight that you could power snatch for a double with …
Tuesday 12.13.22
Warm-Up 3 Rounds: 10 Calorie Row 10 Empty bar Press 5 Burpees 5 Toes-to-Bar 10 Lunges, forward 10 Lunges, reverse Strength 1 Push Press 2 Split Jerk – 3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 9/10 effort …
Wednesday 12.07.22
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 2 Reps @ RPE 6 2 Reps @ RPE 7 2 Reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Front …
Monday 12.12.22
Warm-Up 8 Minutes of movement: 40 Jumping Jacks 40 Mountain Climbers 20-second Squat Hold 20 Air Squats 5 Muscle Snatches 5 Overhead Squats Strength 1 Power Snatches 1 Overhead Squats Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every …