Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 2 @ RPE 8 Then take 80% of your RPE 8 of the day and complete the following: 2 Repetitions Every 90 seconds on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart …
Tag Archives: Front Squat
Friday 08.04.23
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders 5 Strict Toes-to-Bar 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 Squat Clean 2 @ RPE 8 Then take 85% of your RPE 8 of the day …
Friday 08.04.23
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders 5 Strict Toes-to-Bar 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 Squat Clean 2 @ RPE 8 Then take 85% of your RPE 8 of the day …
Friday 07.28.23
Warm-Up 5 Minutes of Quality 8 Calorie Row 8 Sit-Ups 8 Dumbbell Power Cleans Right 8 Dumbbell Power Cleans Left 16 Seconds Handstand Hold 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 …
Sunday 07.23.23
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 …
Friday 07.28.23
Warm-Up 5 Minutes of Quality 8 Calorie Row 8 Sit-Ups 8 Dumbbell Power Cleans Right 8 Dumbbell Power Cleans Left 16 Seconds Handstand Hold 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 …
Friday 07.21.23
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 07.23.23
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 …
Sunday 07.16.23
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 …
Friday 07.21.23
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 07.16.23
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 07.09.23
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 @ …