Warm-Up 5 Minutes of Quality 8 Calorie Row 8 Sit-Ups 8 Dumbbell Power Cleans Right 8 Dumbbell Power Cleans Left 16 Seconds Handstand Hold After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power …
Tag Archives: Front Squat
Friday 07.21.23
Warm-Up 3 Rounds: 200m Run 10 Wall Balls, 20#/14# 5 Toes to Bar 5 Dumbbell Press After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ …
Sunday 07.23.23
Warm-Up 3 Rounds 200m Run 10 Down Ups 10 Kettlebell Swings 10 Air Squats Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Sunday 07.16.23
Warm-Up 3 Rounds: 8 Calorie Bike 8 Walking Lunges 8 Hand-Release Push-Ups 8 Ball Slams 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 Squat Snatch 1 Set @ RPE …
Friday 07.21.23
Warm-Up 3 Rounds: 200m Run 10 Wall Balls, 20#/14# 5 Toes to Bar 5 Dumbbell Press After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ …
Sunday 07.16.23
Warm-Up 3 Rounds: 8 Calorie Bike 8 Walking Lunges 8 Hand-Release Push-Ups 8 Ball Slams 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 Squat Snatch 1 Set @ RPE …
Sunday 07.09.23
Warm-Up 3 Rounds: 200m Run 4 Broad Jumps 8 Push-Ups 16 Lunges After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ RPE 7 3 Sets @ …
Monday 07.03.23
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Sunday 07.09.23
Warm-Up 3 Rounds: 200m Run 4 Broad Jumps 8 Push-Ups 16 Lunges After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Power Clean + 1 Squat Clean 1 Set @ RPE 7 3 Sets @ …
Thursday 06.29.23
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …
Monday 07.03.23
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Sunday 06.25.23
Warm-Up 3 Rounds for quality: 200m Run 10 Air Squats 10 Lunges 200m Row After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Cleans + 2 Cleans 1 Set @ RPE 7 3 …