Warm-Up 3 Rounds: 15 Calorie Row 30 High Knees 30 Butt Kickers 15 Wall Balls, 20#/14# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 50 Calorie Row 40 Wall Balls, 20#/14 20 Power Snatches, 95#/65# 10 Burpees Over the Bar Variation B: Every Minute on the Minute …
Tag Archives: Wall Balls
Wednesday 09.24.25
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart …
Tuesday 09.16.25
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 1 @ RPE 8 Then take 85% of your RPE 8 of the day and complete the following: 1 Repetitions Every Minute on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart to …
Monday 09.15.25
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Thursday 09.04.25
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 …
Saturday 08.30.25
Warm-Up 2 Rounds: 400m Run 20 Russian Kettlebell Swings 10 Dumbbell Deadlifts 10m Bear Crawl 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 10 Minutes x3: 800M Run Then, 3 Rounds: 4 Ring Muscle-Ups 8 Deadlifts, 225#/155# 12 Wall Balls, 20#/14# Variation B: …
Friday 08.29.25
Warm-Up 3 Rounds: 200m Run 10 Wall Balls, 20#/14# 5 Toes to Bar 5 Dumbbell Press After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ …
Wednesday 08.27.25
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 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 sets of 8 repetitions. Stand in the front rack position …
Friday 08.22.25
Warm-Up 5 Rounds: 20m High Knees 20m Butt Kicker 10 Push-Ups 10 Air Squats 200m Run Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Push Press for 2 sets of 8 repetitions. Stand in the front rack position …
Thursday 08.21.25
Warm-Up 3 Rounds: 200m Run 20 Double-Unders 10 Wall Balls, 14#/12# 10 Air Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar. 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength 1 Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 …
Monday 08.18.25
Warm-Up Every Minute on the Minute for 8 rounds: Minute 1 40 seconds of Double-Unders for practice Minute 2 16 Walking Lunges 4 Burpees Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×2 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 2 …
Tuesday 08.12.25
Warm-Up Every Minute on the Minute for 8 rounds: Odd Minutes: 40 seconds of Double-Unders for practice Even Minutes: 40 seconds of 1-second ause Air Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X3 Objective: Build to an RPE of 8 for 4 repetitions in …