Warm-Up 3 Rounds: 200m Run 20 Sit-Ups 10 Push-Ups 10 Walking Lunges Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 12 Minute AMRAP: 200m Run 10 Handstand Push-Ups 5 Ring Muscle-Ups – Rest 3 Minutes 12 Minute AMRAP: 20 Front Rack Lunges, 95#/65# 10 Hang Power Cleans, …
Tag Archives: Walking Lunge
Wednesday 09.11.24
Warm-Up 2 Rounds: 1 Minute on the Bike 20 Ring Rows 1 Minute Plank 20 Chest Taps Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Ring Dips – Rest 3 minutes EMOMx10 50% of max repetitions of ring dips every minute on the minute …
Saturday 09.07.24
Warm-Up 4 Rounds: 200m Run 10 Ring Rows 10 Walking Lunges 5 Burpees 5 Air Squats Strength Reverse Barbell Lunges 6 reps @ RPE 6 6 reps @ RPE 7×4 Objective: Build to an RPE of 7 for 6 repetitions in the Reverse Barbell Lunge for 4 sets of 6 repetitions. Stand in the front …
Wednesday 09.04.24
Warm-Up 2 Rounds 400m Run 20 Walking Lunges 20 Knee Raises 20 Air Squats Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position …
Friday 08.30.24
Warm-Up A)5 min EMOM (every minute on the minute): 10 Wall Balls, 20lb/14lb 5 Walking Lunges B) Then, 2 Rounds of: 5 Deadlifts, with an empty bar 5 Power Snatches, with an empty bar 5 Overhead Squats, with an empty bar Strength Snatches, from the Floor 3 sets x 5 reps Objective: build over the …
Wednesday 08.28.24
Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20 seconds Wall Sit 20 seconds Rest 20 seconds Hollow Hold Strength Clean, from the floor 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that weight …
Friday 08.23.24
Warm-Up A) 12min AMRAP: 400m Row 20 Walking Lunges 10 Burpees – Rest 2 Minutes. Repeat B) 3 rounds of: 10 Wall Balls 20 seconds Wall Sit 20 seconds Rest Strength Front Squat 3 sets x 3 reps Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare …
Thursday 08.01.24
Warm-Up A) 3 Rounds: 45 sec Side Plank Hold, RT 20 sec rest 45 sec Side Plank Hold, LT 20 sec rest *Use the 20 sec rest at the end of round 3 as a transition into section (B) B) 5 min time cap: 5 Strict Press, with an empty bar 10 Walking Lunges 20yd …
Tuesday 07.30.24
Warm-Up A) 1 Round: 200m Run 200m Row 150m Run 150m Row 100m Run 100m Row B) 2 Rounds with an empty bar: 4 Strict Press 4 Push Press 4 Push Jerks 4 Toes-to-Bars Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then, 2 more set of 3 …
Wednesday 06.26.24
Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Front Squats, with an empty bar B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest: Walking Lunges Hollow Hold Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps …
Friday 06.21.24
Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …
Thursday 06.06.24
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …