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 …
Tag Archives: Front Squat
Friday 12.24.21
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 …
Thursday 12.23.21
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 12.18.21
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 …
Friday 12.17.21
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. …
Saturday 12.18.21
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 …
Friday 12.17.21
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. …
Friday 12.10.21
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 (Compare to 8.21.21) Objective: Build to an RPE of 8 for 6 …
Friday 12.10.21
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 (Compare to 8.21.21) Objective: Build to an RPE of 8 for 6 …
Wednesday 12.08.21
Warm-Up 800m Run Then, 3 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 an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …
Tuesday 12.07.21
Warm-Up Every Minute on the Minute for 9 Rounds: Alternating Stations A, B, and C Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …
Monday 12.06.21
Warm-Up Every Minute on the Minute for 9 Rounds: Alternating Stations A, B, and C Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …