Warm-Up A) EMOMx20: A – 45 seconds Jumping Jacks B – 45 seconds Wall Walk C – 45 seconds Burpee No Push Up D – 45 seconds – 2 CT Pause Air Squat Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 20 Minutes: 20 Dumbbell Power Cleans …
Tag Archives: Dumbbell Hang Power Clean
Tuesday 11.09.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar Muscle Snatches 5 Empty bar Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start with an empty …
Saturday 11.06.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans – With Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …
Tuesday 11.09.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar Muscle Snatches 5 Empty bar Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start with an empty …
Saturday 11.06.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans – With Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: Start with an empty bar and slowly build in each round until …
Tuesday 07.27.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar – Muscle Snatches 5 Empty Bar – Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start …
Saturday 07.24.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 (Compare to 7.12.21) Objective: Start with an empty bar and slowly build in …
Tuesday 07.27.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar – Muscle Snatches 5 Empty Bar – Overhead Squats 10 Dumbbell Hang Power Cleans Strength Every Minute on the Minute for 8 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start …
Saturday 07.24.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 (Compare to 7.12.21) Objective: Start with an empty bar and slowly build in …
Monday 07.05.21
Warm-Up 2 Round: 200m Run 20 Singles 20 Double Unders 10 Hand Release Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute …
Monday 07.05.21
Warm-Up 2 Round: 200m Run 20 Singles 20 Double Unders 10 Hand Release Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute …
Friday 06.25.21
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Hand-Release Push-Ups 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Presses 200m Run Strength Bench Press 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 Bench …