Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …
Tag Archives: Front Squat
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 …
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 03.10.23
Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats 200m Run 15 Air Squats 30 Jumping jacks 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 Snatch 1 Squat Snatch All sets completed at …
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 …
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 …
Friday 03.10.23
Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats 200m Run 15 Air Squats 30 Jumping jacks 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 Snatch 1 Squat Snatch All sets completed at …
Saturday 03.04.23
Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …
Monday 02.27.23
Warm-Up 2 Rounds: 60 Single Unders 30 Double Unders 8 Strict Press – With an Empty Bar 8 Push-Ups 8 Wall Balls 8 Sit-Ups Strength Push Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 6 repetitions for 2 …
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 03.04.23
Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …