Warm-Up 2 Rounds: 200m Run 200m Row 20 Sit-Ups 20 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 0:00-9:59 800m Run 40 Kettlebell Swings, 53#/35# 10:00-19:59 800m Row 40 Push Presses, 95#/65# 20:00-29:59 80 Sit-Ups 40 Calorie Bike Variation B 0:00-9:59 800m Run 40 …
Tag Archives: V-Up
Friday 04.09.21
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 …
Tuesday 04.06.21
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 …
Sunday 04.11.21
Warm-Up 2 Rounds: 200m Run 200m Row 20 Sit-Ups 20 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 0:00-9:59 800m Run 40 Kettlebell Swings, 53#/35# 10:00-19:59 800m Row 40 Push Presses, 95#/65# 20:00-29:59 80 Sit-Ups 40 Calorie Bike Variation B 0:00-9:59 800m Run 40 …
Friday 04.09.21
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 …
Monday 04.05.21
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 …
Sunday 04.04.21
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 04.06.21
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 …
Monday 04.05.21
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 …
Thursday 04.01.21
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 04.04.21
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 …
Thursday 04.01.21
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 …