Warm-Up 3 Rounds: 200m Run 15 Air Squats 10 Dumbbell Press Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7×2 Objective: Build to an RPE of 7 for 5 repetitions in the Back Squats for 2 sets of 5 repetitions. In this set, we are using the RPE chart to regulate …
Tag Archives: Wall Balls
Monday 10.07.24
Warm-Up 2 Rounds: 400m run 10 Reverse Lunges 10 Ring Rows 10 Wall Balls Strength Reverse Barbell Lunges 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build an RPE of 8 for 3 repetitions in the Reverse Barbell Lunge for 1 set of 3 repetitions (3 each …
Saturday 10.05.24
Warm-Up 3 Rounds: 12 Calorie Row 6 Strict Pull-Ups 12 Wall Balls, 20#/14# 6 Burpees Strength Touch and Go Deadlifts 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Thursday 10.03.24
Warm-Up 7 Minutes of Movement 10 Cal Bike 10 Dumbbell Snatches 10 Ring Rows 10 Burpees Strength Push Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Push Press for 2 sets of 5 repetitions. Stand …
Wednesday 10.02.24
Warm-Up 2 Rounds 400m Run 20 Wall balls, 20#/14# 10 Knee Raises Strength Squat Snatch 2 Repetitions Every 90 seconds on the Minute for 10 Rounds building to an RPE of 9 on your final lift. Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Friday 09.27.24
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 …
Tuesday 09.24.24
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 …
Monday 09.16.24
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 …
Sunday 09.15.24
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, …
Wednesday 09.04.24
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 …
Friday 08.30.24
Warm-Up A)5 min EMOM (every minute on the minute): 10 Wall Balls, 20lb/14lb 5 Walking Lunges B) Then, 2 Rounds of: 5 Deadlifts, with an empty bar 5 Power Snatches, with an empty bar 5 Overhead Squats, with an empty bar Strength Snatches, from the Floor 3 sets x 5 reps Objective: build over the …
Wednesday 08.28.24
Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20 seconds Wall Sit 20 seconds Rest 20 seconds Hollow Hold Strength Clean, from the floor 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that weight …