Warm-Up 2 Rounds: 400m Row 5 Strict Pull-Ups 10 Push-Ups 10 Dumbbell Deadlifts Strength A1. 1 Count Bench Press 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ RPE 8×3 A2. 1 Count Pause Bent Over Rows 8 reps @ RPE 6 8 reps @ RPE 7 8 reps @ …
Tag Archives: Hang Power Clean
Friday 04.07.23
Warm-Up 3 Minutes on the rower at RPE6 Then 4 Rounds 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Thursday 04.13.23
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Wednesday 04.12.23
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups, 2 Rope Climbs, 2 Minute Rest AMRAP 8 20 …
Wednesday 04.05.23
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Friday 04.07.23
Warm-Up 3 Minutes on the rower at RPE6 Then 4 Rounds 4 Hang Muscle Cleans 4 Front Squats 8 Strict Press 4 Strict Pull Ups Strength Build to a heavy 2 Hang Power Clean (a 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the …
Friday 03.31.23
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …
Wednesday 04.05.23
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Wednesday 03.29.23
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …
Tuesday 03.28.23
Warm-Up 2 Rounds 8 Calorie Bike 8 Ring Rows 8 Wall Balls 8 Hang Power Cleans with a barbell Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans Every Minute on the Minute for 3 Rounds. Strength Tip …
Friday 03.31.23
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …
Wednesday 03.29.23
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …