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 …
Tag Archives: Wall Balls
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 …
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
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 …
Tuesday 12.20.22
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Wednesday 12.14.22
Warm-Up 2 Rounds: 200m Row 10 Russian Swings 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Front Squat 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all …
Wednesday 12.14.22
Warm-Up 2 Rounds: 200m Row 10 Russian Swings 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Front Squat 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all …
Wednesday 12.07.22
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 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 Front …
Wednesday 12.07.22
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 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 Front …
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 …