Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Tag Archives: Dumbbell Snatches
Monday 01.06.25
Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell Power Snatch, 30lb/20lb B) 9-6-3: Muscle Snatch, with Empty Bar Below Knee 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Double-Unders Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE …
Monday 12.16.24
Warm-Up [3 Rounds] 2oom Run 20 Step-Ups 10 Sit-Ups 5 Muscle Snatches with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Snatch / Even Minutes Perform 3 Squat Snatch Strength Tip Here we are …
Thursday 12.12.24
Warm-Up [3 Rounds] 20 Double-Unders 10 Dumbbell Snatches – Right 10 Dumbbell Snatches – Left 10 Knees-To-Elbows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform 3 Squat Cleans Strength Tip Here we are …
Wednesday 11.27.24
Warm-Up 400m Run Then, 3 Rounds: 10 Ring Rows 10 Dumbbell Deadlifts 10 Dumbbell Snatches 10 Step-Ups Strength Deadlift 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the deadlifts for 3 sets of 5 repetitions. In this …
Sunday 10.06.24
Warm-Up 4 Rounds: 30 Jumping Jacks 200m Run 10 Down Ups 5 Hand Release Push-Ups Strength Push Press 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Objective: Build to an RPE of 8 for 3 repetitions in the Push Press for 1 set of 3 repetitions. Stand in …
Sunday 09.01.24
Warm-Up 5 Minutes for Quality: 20 High Knees 20 Butt Kickers 10 Sit-Ups 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength 1 Power Snatch + 1 …
Wednesday 08.14.24
Warm-Up A) Every Minute on the Minute for 5 min: 100m Row 5 Jumping Squats B)3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Hang Snatches Strength Snatch 2 Snatches Every Minute on the Minute for 12 min Objective: build to a weight that is challenging but leaves room for the …
Thursday 08.08.24
Warm-Up A) 4min time cap: 100m Row 10 Lunges 10 Ball Slams, 20# Rest 20sec B) 3 Rounds with an empty bar: 4 Strict Press 4 Lunges, with the bar in the front rack position 2 Split Jerks Strength A) Split Jerk 2 Split Jerks Every Minute On The Minute (EMOM) x 20 Objective: start …
Monday 07.29.24
Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 -90% …
Sunday 07.21.24
Warm-Up A) 2 Rounds: 200m Run 200m Row 10 Russian Swings, 53#/35# 10 Step-Ups, 24”/20” B) 3 Rounds: 2 Box Jumps, 20”/20” 4 Dumbbell Snatches 2 Box Jumps, 20”/20” 8 Kettlebell Swings Workout 12 min clock: 1 Mile Run AMRAP: 4 Box Jumps 24”/20” 8 Power Snatches, 75#/55# – 2 min rest 12 min clock: …
Sunday 06.16.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …