Warm-Up 2 Rounds: 20 Singles Unders 10 Double Unders 20 Walking Lunges 10 Front Squats – With an Empty Bar 20 Singles Unders 10 Double Unders 2 Hang Squat Cleans – With an Empty Bar 10 Strict Press Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Clean + 1 Hang …
Tag Archives: Front Squat
Wednesday 01.11.23
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 Objective: …
Wednesday 01.04.23
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats, with an empty bar 5 Hang Power Cleans, with an empty bar 5 Thrusters, with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 Objective: Start with an empty …
Monday 01.09.23
Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Snatches + 1 Hang Snatch Build to an RPE …
Wednesday 01.04.23
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats, with an empty bar 5 Hang Power Cleans, with an empty bar 5 Thrusters, with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 Objective: Start with an empty …
Saturday 12.24.22
Warm-Up 3 Rounds: 1 Minute on the bike at a 6/10 effort (RPE6) Then, 10 Air Squats 10 Front Squats with an empty bar 5 Strict Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Squat Cleans with an empty bar. Strength Every Minute on the Minute for 10 Rounds …
Saturday 12.24.22
Warm-Up 3 Rounds: 1 Minute on the bike at a 6/10 effort (RPE6) Then, 10 Air Squats 10 Front Squats with an empty bar 5 Strict Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Squat Cleans with an empty bar. Strength Every Minute on the Minute for 10 Rounds …
Sunday 12.18.22
Warm-Up 10 minutes of movement: 30 Single-Unders 15 Double-Unders 10 Air Squats 5 Hang Power Cleans with an empty bar 5 Front Squat with an empty bar 5 Thrusters with an empty bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 Objective: …
Thursday 12.15.22
Warm-Up 4 Rounds: 20 Single-Unders 20 Double-Unders 5 Muscle Cleans 5 Front Squats 10 Push-Ups 10 Calorie Row Strength 1 Power Clean 2 Front Squats – Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 2 Minutes x 8 …
Wednesday 12.14.22
Warm-Up 2 Rounds: 200m Row 10 Russian Swings 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Front Squat 2 Reps @ RPE6 2 Reps @ RPE7 2 Reps @ RPE8 2 Reps @ RPE9 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all …
Monday 12.12.22
Warm-Up 8 Minutes of movement: 40 Jumping Jacks 40 Mountain Climbers 20-second Squat Hold 20 Air Squats 5 Muscle Snatches 5 Overhead Squats Strength 1 Power Snatches 1 Overhead Squats Built to an RPE8 for 1 Set Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every …
Sunday 12.18.22
Warm-Up 10 minutes of movement: 30 Single-Unders 15 Double-Unders 10 Air Squats 5 Hang Power Cleans with an empty bar 5 Front Squat with an empty bar 5 Thrusters with an empty bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE8 Objective: …