Warm-Up [4 Rounds] 40 Singles 20 Doubles 10 Lunges 5 Air Squats 5 Wall Balls Strength Front Squat 2 Rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 …
Tag Archives: doubles
Sunday 10.29.23
Warm-Up [4 Rounds] 40 Singles 20 Doubles 10 Lunges 5 Air Squats 5 Wall Balls Strength Front Squat 2 Rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8 Objective: Build to an RPE of 8 for 2 repetitions in the Front Squats for 1 …
Saturday 04.15.23
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. In this set, we are using the RPE chart to regulate the …
Saturday 04.15.23
Warm-Up 4 Rounds: 40 Singles 20 Doubles 10 Lunges 5 Strict Press Empty Bar Strength Split Jerk 3 reps @ RPE 6 3 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 3 sets of 3 in the split jerks. In this set, we are using the RPE chart to regulate the …
Thursday 03.30.23
Warm-Up 3 Rounds 40 Singles 10 Calorie Bike 20 Doubles 8 Calorie Bike 12 Push Ups 12 Ring Rows Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ …
Thursday 03.30.23
Warm-Up 3 Rounds 40 Singles 10 Calorie Bike 20 Doubles 8 Calorie Bike 12 Push Ups 12 Ring Rows Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×2 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ …
Wednesday 10.26.22
Warm-Up 7 Minutes of Movement 30 Singles 15 Doubles 30-second Squat Hold 15 Air Squats 3 Muscle Snatches 3 Overhead Squats Strength Squat Snatch 1 @ RPE 5 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the Squat snatch …
Wednesday 10.26.22
Warm-Up 7 Minutes of Movement 30 Singles 15 Doubles 30-second Squat Hold 15 Air Squats 3 Muscle Snatches 3 Overhead Squats Strength Squat Snatch 1 @ RPE 5 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the Squat snatch …
Monday 09.12.22
Warm-Up 4 Rounds: 20 Singles 10 Doubles 5 Empty Bar Thrusters 2 Rounds: Then, With An Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats Strength Hang Power Clean – Above the Knee 2 @ RPE 5 2 @ RPE 6 2 …
Monday 09.12.22
Warm-Up 4 Rounds: 20 Singles 10 Doubles 5 Empty Bar Thrusters 2 Rounds: Then, With An Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats Strength Hang Power Clean – Above the Knee 2 @ RPE 5 2 @ RPE 6 2 …
Sunday 08.21.22
Warm-Up 2 Rounds: 80 Singles 40 Doubles 200m Run 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 3 Reps @ RPE …
Sunday 08.21.22
Warm-Up 2 Rounds: 80 Singles 40 Doubles 200m Run 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 3 Reps @ RPE …