Warm-Up A) 500m Row Then, 2 rounds: 15 Russian Swings 15 Sit-Ups B) 3 Rounds: 10 Deadlifts, with an empty barbell 10 Lunges, with an empty barbell 20 Double-Unders Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 90% of 5 @ …
Tag Archives: Walking Lunges Bar
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Tuesday 04.16.24
Warm-Up A) 5:00 running clock: 40yd Run 7 Wall Ball 20lb/14lb 7 Sit-Up – 20 sec rest B) For completion: 50 Air Squats *Every time you break, 4 Burpees Strength Back Squat A) 1 set x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session) B) 1 set x 4 reps …
Tuesday 04.09.24
Warm-Up A) 4:00 Running Clock 3 Box Jump 30”/24” (or high as possible) 6 Barbell Back Squat 18 Double-Under *sub double under with 30 singles B) Sprints 3 Sets 40 yd sprint 45 sec rest *Keep your pace consistent, don’t drop below 1 sec of your fastest time Strength Back Squat A) 1 set x …