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 …
Tag Archives: Hang Clean
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: …
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: …
Tuesday 09.06.22
Warm-Up 3 Rounds: 400m Run 10 Dumbbell Snatches 10 Dumbbell RDL’s 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x …
Tuesday 09.06.22
Warm-Up 3 Rounds: 400m Run 10 Dumbbell Snatches 10 Dumbbell RDL’s 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x …
Sunday 12.26.21
Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …
Sunday 12.26.21
Warm-Up 2 Rounds: 400m Run 10 Hang Muscle Cleans 5 Hang Squat Cleans 10 Push Presses Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have the weight in the middle of the foot, and keep your back straight while …
Wednesday 12.01.21
Warm-Up 4 Rounds: 1 Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1 Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the …
Thursday 11.18.21
Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang squat Clean. Workout Choose variation A for a workout with weights …