Warm-Up 2 Rounds: 200m Run 200m Row 20 Russian Swings 10 Deadlifts with an Empty Bar. Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the deadlifts for one set of 5 repetitions. In this set, we …
Tag Archives: V-Up
Wednesday 11.13.24
Warm-Up 7 Minutes of Movement. 200m Row at RPE6 10 Down-Ups 20 Ring Rows 10 Push-Ups 20-Second Handstand Hold Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups [Rest 3 Minutes] EMOMx10 50% of Max Repetitions of Strict Pull-Ups Every Minute on …
Monday 11.11.24
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions. In this set, we are using …
Sunday 11.03.24
Warm-Up 3 Rounds: 10 Calories on the Bike 15 Knee Raises 20 Russian Swings Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 3 sets of 5 repetitions. In this set, we are using the RPE …
Friday 11.01.24
Warm-Up 2 Rounds: 400m Run 10 Down Ups 10 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Capacity: 400m- 400m – 400m- 400m Run 20-20-20-20 Kettlebell Swings, 53#/35# 10-10-10-10 High Box Jumps, 30”/24” 40-30-20-10 Calorie Row After each round, subtract 10 Calories from the …
Wednesday 10.30.24
Warm-Up 3 Rounds: 12 Calorie Rows 12 Russian Swings 6 Down-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Deadlift for 3 sets of 5 repetitions. In this set, we are using the RPE chart to regulate the training …
Friday 10.25.24
Warm-Up 2 Rounds: 200m Row 200m Run Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 800M Row 400M Run Then, 4 Rounds: 5 Hang Power Clean and Jerks, 135#95# 10 Box Jumps, 24”/20” 20 Wall Balls, 20#/14# Then, 800M Row 400M Run Variation B: …
Wednesday 10.23.24
Warm-Up 2 Rounds: 12 Cal Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Thursday 10.17.24
Warm-Up 2 Rounds: 12 Calorie Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Friday 10.11.24
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Overhead Squats with a PVC Pipe 10 Muscle Snatches with a Barbell Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 40-20-10 Dumbbell Power Cleans, 50#/35# Dumbbell Front Squats, 50#/35# 4-2-1 Ring Muscle-Up + 40-20-10 Dumbbell Deadlifts, 50#/35# Dumbbell Front …
Tuesday 10.08.24
Warm-Up 3 Rounds: 200m Row 20 Air Squats 10 Kettlebell Swings 10 GHD Sit-Ups Strength Squat Clean 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely …
Sunday 10.06.24
Warm-Up 4 Rounds: 30 Jumping Jacks 200m Run 10 Down Ups 5 Hand Release Push-Ups Strength Push Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in …