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, and …
Tag Archives: Burpee
Friday 05.05.23
Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Wednesday 05.03.23
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Saturday 05.06.23
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, and …
Sunday 04.30.23
Warm-Up 2 Rounds: 200m Row 20 russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
Saturday 04.29.23
Warm-Up 3 Rounds: 200m Row 5 Sit-Ups 5 Knee Raises 10 Dumbbell RDL’s Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means that the …
Friday 05.05.23
Warm-Up 3 Rounds: 1 Minute on the Bike at RPE 6 Then, 10 Ring Rows 10 Dumbbell RDL’s 10 Russian Swings Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. In …
Monday Friday 04.28.23
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls 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 …
Wednesday 05.03.23
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Sunday 04.30.23
Warm-Up 2 Rounds: 200m Row 20 russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
Saturday 04.29.23
Warm-Up 3 Rounds: 200m Row 5 Sit-Ups 5 Knee Raises 10 Dumbbell RDL’s Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means that the …
Saturday 04.22.23
Warm-Up 200m Run Then, 3 Rounds: 7 Wall Balls 7 Push-Ups 14 Walking Lunges 7 Dumbbell Strict Press Strength Push Press + Split Jerk (3 + 3) Build to an RPE 6 for 2 sets. Objective: Build to an RPE of 6 for 2 sets in the complex of 3 push presses followed by …