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 …
Tag Archives: Burpee
Saturday 03.18.23
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (3 @ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. Strength …
Saturday 03.11.23
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 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 front Squat for 4 reps. This variation …
Friday 03.17.23
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …
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 …
Tuesday 03.14.23
Warm-Up 3 Rounds: 15 Wall Balls 10 Ring Rows 5 Burpees Strength Push Press 6 reps @ RPE 6 6 reps @ RPE 7 6 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are …
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 …
Tuesday 03.07.23
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 …
Sunday 03.05.23
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 03.11.23
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 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 front Squat for 4 reps. This variation …
Thursday 03.02.23
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 …