Warm-Up A) 2 Rounds: 10m High Knees 10m Walking Lunge 200m Run B) 3 Rounds: 12 Wall Balls, 14#/10# 6 Strict Pull-Ups 3 Burpees Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart to regulate the training intensity. The chart …
Tag Archives: Wall Balls
Friday 12.29.23
Warm-Up A) 4 Rounds 8 Wall Balls, 8 Calorie Row 8 Knee Raises B) 2 Rounds: 8 Thrusters, with an empty bar 8 Toes-to-Bar 200m Run Workout 3 Rounds Every 3 Minutes Alternate A-B-C: A. 15 Thrusters, 75#/55# 20 Toes-to-Bar B. 15 Box Jumps, 20”/24” 20 Kettlebell Swings 53#/35# C. 15 Calorie Bike 200m Run …
Tuesday 12.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Step-Ups 5 Burpees B) 2 Rounds: 10 Empty bar Bench Press 20 Singles, with your left foot 20 Singles with your right foot 10 Double-Unders Strength Bench Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Wednesday 12.20.23
Warm-Up A) :45 on/:15 off x 8 rounds: Row @ RPE 8 B) 3 rounds: 10 Knee Raises 10 Russian Kettlebell Swings 10 Wall Balls Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 for 3 more …
Monday 12.18.23
Warm-Up A) 3 Rounds: 10m High Knees 10m Butt kickers 20 Double-Unders B) 2 Rounds: 10 Hang Power Snatches, with an empty bar 10 Wall Balls 10 Hand-Release Push-Ups Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% of …
Saturday 12.16.23
Warm-Up A) 2 Rounds 10M High Knees 10M Lunges 10M Butt Kickers 10M Bear Crawl B) 2 Rounds 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball slams Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 …
Wednesday 12.13.23
Warm-Up A) EMOM x 12 min: 150m Row B) 10 Calorie Bike C) 2 Rounds: 5 Air Squats 20M Butt Kickers 5 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 90% of 5@ RPE9 for 2 more …
Thursday 12.07.23
Warm-Up A) 2 Rounds: 10m High Knees 10m Lunges 10m Butt Kickers 10m Bear Crawl B) 2 Rounds: 10 Empty bar Back Squats 10 Ball Slams 10 Wall Balls 10 Ball Slams Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 …
Tuesday 11.28.23
Warm-Up A) 2 Rounds: 100m Run 10 Ring Rows 10 Air Squats B) 2 rounds: 12 Russian Swings 12 Dumbbell Press 6 Dumbbell Snatch Workout Thanksgiving In teams of 2 4 rounds: 16 Dumbbell Thrusters, 35#/25# 16 Pull-Ups Then, 4 Rounds: 16 Wall Balls 20#/14# 2 Rope Climbs Then, 4 Rounds: 16 Power Snatches, 75#/55# …
Sunday 11.26.23
Warm-Up A) 2 Rounds: 200m Run 20 Single-Unders 5 Burpees B) 3 Rounds: 10 Wall Balls 15 Knee Raises 10 Lunges 15 Sit-Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Strength Tip Objective: build to an RPE of 8 for 5 repetitions in …
Monday 11.20.23
Warm-Up A) 1 Round: 400m Row 10 Wall Balls (Light) 300m Row 10 Wall Balls 200m Row 10 Wall Balls 100m Row 10 Wall Balls B) 2 rounds : 100m Sprint 1 Minute rest 10 Burpees 1 Minute rest Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …
Friday 11.17.23
Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 Squat …