Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Knee Raises 5 Dumbbell Power Cleans 5 Dumbbell Push Presses Strength Power Snatch + Overhead Squat (1 + 1) @ RPE5 (1 + 1) @ RPE6 (1 + 1) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches …
Tag Archives: V-Up
Tuesday 10.04.22
Warm-Up 4 Rounds: 20 Jumping Jacks 15 Knee Raises 10 Strict Press with an empty bar 5 Box Jumps Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using …
Sunday 10.09.22
Warm-Up 4 Rounds: 40 Singles 20 Double Unders 10 Russian Swings 5 Strict Pull-Ups Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 3 sets. We are using the RPE chart to …
Saturday 10.08.22
Warm-Up 2 Rounds: 200m Run 15 Air Squats 12 Dumbbell Push Presses 9 Sit-Ups Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: Build to an RPE of 8 for the Push Jerk for 3 sets. We are using the RPE chart to regulate …
Saturday 10.01.22
Warm-Up 3 Rounds: 1:00 minute row at RPE7 10 Empty bar RDLs 10 Sit-Ups 10 Wall Balls Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. We are using the …
Friday 10.07.22
Warm-Up 3 Rounds: 200m Run 200m Row 10 Wall Balls 10 RDLs with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 30 Minute AMRAP: 800m Run 400m Row 20 Dumbbell Thrusters, 35#/25# 10 Deadlifts, 185#/135# 5 Ring Muscle Ups Variation B 30 Minute …
Tuesday 10.04.22
Warm-Up 4 Rounds: 20 Jumping Jacks 15 Knee Raises 10 Strict Press with an empty bar 5 Box Jumps Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using …
Monday 09.26.22
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …
Saturday 10.01.22
Warm-Up 3 Rounds: 1:00 minute row at RPE7 10 Empty bar RDLs 10 Sit-Ups 10 Wall Balls Strength Deadlift 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: build to an RPE of 8 for 5 repetitions in the Deadlift for 2 sets. We are using the …
Monday 09.26.22
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …
Sunday 09.18.22
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 20 Mountain Climbers 10 Walking Lunges 5 Strict Press with a Barbell Strength Push Jerk 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for the Push …
Thursday 09.15.22
Warm-Up 10 Minutes of Movement 200m Row 10 Walking Lunges 10 Air Squats 200m Run 10 Overhead Squats – With An Empty Bar 20 Knee Raises Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to …