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 …
Tag Archives: Front Squat
Friday 08.29.25
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 08.24.25
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 08.17.25
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 08.11.25
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 …
Thursday 08.07.25
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 …
Sunday 08.03.25
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 …
Tuesday 07.29.25
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until …
Friday 07.25.25
Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …
Saturday 07.12.25
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 …
Wednesday 07.09.25
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 (Compare …
Monday 07.07.25
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 …