Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Tag Archives: Wall Balls
Friday 11.25.22
Warm-Up 10 Minutes for Quality: 1 Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Hang Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double-Unders …
Monday 11.21.22
Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Saturday 11.26.22
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Friday 11.25.22
Warm-Up 10 Minutes for Quality: 1 Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Hang Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double-Unders …
Thursday 11.17.22
Warm-Up 8 Minutes of movement: 30 Jumping Jacks 15 Dumbbell Push Presses with an empty bar 15 Sit-Ups 15 Wall Balls Strength 1 Push Press 2 Power Jerk 3 Split Jerk 4 sets at an RPE 7 (compare to 5/8/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you reach …
Monday 11.21.22
Warm-Up 3 Rounds: 12 Ring Rows 12 Knee Raises 12 Air Squats 12 Sit-Ups 12 Calorie Bike Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are …
Sunday 11.13.22
Warm-Up 3 Rounds: 20 Jumping Jacks 20 Ring Rows 20 Jumping Jacks 10 Hand Release Push-Ups 20 Jumping Jacks 5 Strict Pull-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build to a …
Thursday 11.17.22
Warm-Up 8 Minutes of movement: 30 Jumping Jacks 15 Dumbbell Push Presses with an empty bar 15 Sit-Ups 15 Wall Balls Strength 1 Push Press 2 Power Jerk 3 Split Jerk 4 sets at an RPE 7 (compare to 5/8/21) Note: 1 set is all 6 movements. Build in the complex prescribed until you reach …
Tuesday 11.08.22
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Sunday 11.13.22
Warm-Up 3 Rounds: 20 Jumping Jacks 20 Ring Rows 20 Jumping Jacks 10 Hand Release Push-Ups 20 Jumping Jacks 5 Strict Pull-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build to a …
Thursday 11.03.22
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …