Thursday 04.13.23

Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …

Monday 04.03.23

Warm-Up 3 Rounds 200m run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press  10 Hang Power Snatches above the knee Strength Build to a heavy 3 Hang Power Snatch (a 3@ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for 3 Rounds. Strength …

Monday 04.03.23

Warm-Up 3 Rounds 200m run 10 Dumbbell Hang Snatches 10 Dumbbell Strict Press  10 Hang Power Snatches above the knee Strength Build to a heavy 3 Hang Power Snatch (a 3@ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute on the Minute for 3 Rounds. Strength …

Thursday 03.23.23

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Monday 03.20.23

Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar   Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …

Thursday 03.23.23

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Monday 03.20.23

Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar   Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …

Monday 03.13.23

Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …

Wednesday 03.15.23

Warm-Up 2 Rounds: 400m Row 200m Run 10 Russian Swings 5 Burpee Step Ups   Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 2 sets. In this set, we are using the …

Wednesday 03.08.23

Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, …

Monday 03.13.23

Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …