Warm-Up 2-Minute Row Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. Next …
Tag Archives: Wall Balls
Wednesday 01.18.23
Warm-Up 4 Rounds: 10 Calorie Bike 200m Run 10 Wall Balls 5 Strict Pull-Ups 5 Push-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Monday 01.23.23
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Sunday 01.22.23
Warm-Up 10 Minutes of Movement 1 Minute on the Bike RPE @ 10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Wednesday 01.18.23
Warm-Up 4 Rounds: 10 Calorie Bike 200m Run 10 Wall Balls 5 Strict Pull-Ups 5 Push-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Friday 01.06.23
Warm-Up 2 Rounds: 200m Run 10 Burpees 10 Wall Balls 200m Run 10 Empty Bar Thrusters 10 Empty Bar Power Snatches Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-In: 400M Run Then, 21-15-9 Pull-Ups Sit-Ups Wall Balls, 20#/14# Then, 400m Run Then, 20-15-10-5 Power Snatch, …
Tuesday 01.03.23
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …
Friday 01.06.23
Warm-Up 2 Rounds: 200m Run 10 Burpees 10 Wall Balls 200m Run 10 Empty Bar Thrusters 10 Empty Bar Power Snatches Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-In: 400M Run Then, 21-15-9 Pull-Ups Sit-Ups Wall Balls, 20#/14# Then, 400m Run Then, 20-15-10-5 Power Snatch, …
Friday 12.30.22
Warm-Up 10 Minutes of movement: 200m Run 200m Row 10 Kettlebell Swings 10 Wall Balls 10 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 4 Minutes for 6 Rounds. Alternate from Station A to Station B to Station C Station A: 30 Wall Balls, …
Tuesday 01.03.23
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …
Friday 12.30.22
Warm-Up 10 Minutes of movement: 200m Run 200m Row 10 Kettlebell Swings 10 Wall Balls 10 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 4 Minutes for 6 Rounds. Alternate from Station A to Station B to Station C Station A: 30 Wall Balls, …
Friday 12.23.22
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# 10:00-15:00 …