Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with an empty bar 6 Strict Press 3 Hang Squat Cleans 3 Strict Pull-Ups Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength Tip Objective: build to an RPE …
Tag Archives: Front Squat
Monday 06.03.24
Warm-Up A) 4 Rounds: 5 Calorie Row 10 Air Squats 10 Sit-Ups B) Every Minute On the Minute x 2 rounds: 4 Front Squats, with an empty barbell 4 Push Press, with an empty barbell 4 Hang Clean, with an empty barbell Sit-Ups in the remaining amount of time Strength Clean 2 @ RPE 6 …
Sunday 05.12.24
Warm-Up A) Every 4 Minutes x 2: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 3 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill 16 Double-Unders Workout Capacity “3 Dragons” 3 Rounds: 200m Run 10 Bench Press, 115#/75# 10 One-Legged Squats …
Thursday 05.09.24
Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups B) 2 Rounds with an empty bar: 4 Sumo Deadlift High Pull 4 Front Squat 4 Push Press Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8 …
Sunday 05.05.24
Warm-Up A) Every 4 Minutes x 3 Rounds: 200m Run 10 Pull-Ups, 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity 3 Rounds: Alternating each station in order, 1 min on / 1 min off: Burpees Power …
Monday 04.29.24
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …
Friday 04.19.24
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Sunday 04.14.24
Warm-Up A) Tempo work: 3:3:0 (3 sec down, 3 sec bottom hold, full speed up) 5 Air Squats Rest 10 sec 3 Push-Ups Rest 15 sec 5 Air Squats Rest 10 sec 3 Push-Ups B) 500m row @ 2:00 min pace *Sub row with 400m run (moderate pace) Strength Front Squat A) 1 set x …
Wednesday 03.27.24
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Tuesday 03.19.24
Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …
Saturday 03.16.24
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Wednesday 03.13.24
Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …