Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Tag Archives: Wall Balls
Monday 03.15.21
Warm-Up 3 Minute Row at RPE 6 Then, 3 Rounds: With an Empty Bar 5 Back Squats 5 Hang Power Snatches 5 Back Squats 5 Good Mornings Strength Back Squats 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to …
Tuesday 03.09.21
Warm-Up 3 Rounds: 10 Calorie Row 10 Air Squats 10 Knee Raises 10 Walking Lunges 10 Ring Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 x 1 Objective: Build to an RPE of …
Saturday 03.06.21
Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for 3 sets. The tempo will be (3-1-1-1). 3-seconds on the down. 1-second pause at the bottom, 1 second on the up. …
Tuesday 03.09.21
Warm-Up 3 Rounds: 10 Calorie Row 10 Air Squats 10 Knee Raises 10 Walking Lunges 10 Ring Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 x 1 Objective: Build to an RPE of …
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Friday 02.26.21
Warm-Up 3 Rounds: 14 Ring Rows 7 Push-Ups 14 Air Squats 7 Wall Balls Then, 3 Rounds: With an Empty Bar 5 Muscle Snatches – From Above the Knee 5 Overhead Squats Strength Hang Power Snatch – Above the Knee 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 …
Sunday 02.14.21
Warm-Up 3 Rounds: 50 Singles 25 Double Unders Then, 10 Front Squats – With an Empty Bar 10 Push Presses – With an Empty Bar 5 Thrusters – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 4 Rounds: 400m Run 20 …
Sunday 02.14.21
Warm-Up 3 Rounds: 50 Singles 25 Double Unders Then, 10 Front Squats – With an Empty Bar 10 Push Presses – With an Empty Bar 5 Thrusters – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 4 Rounds: 400m Run 20 …
Wednesday 02.10.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …
Sunday 02.07.21
Warm-Up 3 Rounds: 50 Singles 25 Double Unders Then, 10 Front Squats with an Empty Bar 10 Push Presses with an Empty Bar 5 Thrusters with an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 4 Rounds: 400m Run 20 Calorie Row 10 …
Wednesday 02.10.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …