Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 Sit-Ups Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 High Hang Power Clean + 1 Low Hang Power Clean + …
Tag Archives: Hang Power Snatch
Friday 02.21.25
Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more …
Wednesday 02.19.25
Warm-Up A) 1 Round: 400m Row 200m Run 10 Calorie Bike B) 3 Rounds: 10 Kettlebell Swings 10 Air Squats 10 Dumbbell Deadlifts Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Strength Tip Objective: build to an RPE of 8 for 5 repetitions in the …
Monday 02.17.25
Warm-Up A) 2 Rounds: 200m Row 8 American Swings 8 Dumbbell Snatches 8 Sit-Ups B) 3 rounds: 6 Snatch Grip RDL, with an empty bar 6 Hang Power Snatch, with an empty bar 6 Jumping Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Wednesday 12.25.24
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Monday 09.16.24
Warm-Up 2 Rounds: 50 Single-Unders 25 Double-Unders 10 Wall Balls, 20#/14# 5 Down Ups Strength Squat Clean 1 @ RPE 8 Then take 85% of your RPE 8 of the day and complete the following: 1 Repetitions Every Minute on the Minute for 5 Rounds. Strength Tip Here we are using the RPE chart to …
Monday 09.09.24
Warm-Up 3 Rounds: 200m Row 10 Overhead Squats with a PVC pipe 10 Ball Slams 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left 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 Squat Snatch 2 …
Sunday 09.01.24
Warm-Up 5 Minutes for Quality: 20 High Knees 20 Butt Kickers 10 Sit-Ups 10 Dumbbell Snatches, Right 10 Dumbbell Snatches, Left 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 …
Wednesday 08.28.24
Warm-Up A) 2 rounds: 200m Row 200m Run 20 Walking Lunges B) 2 rounds of: 20 seconds Wall Balls 20 seconds Wall Sit 20 seconds Rest 20 seconds Hollow Hold Strength Clean, from the floor 3 sets x 3 reps Objective: build over the first three sets to a manageable weight, then repeat that weight …
Thursday 05.30.24
Warm-Up A) 12-9-6 Windmill, with a light kettlebell 24-18-12 Walking Lunges B) 3 Rounds of: 10 Hang Muscle Snatches, above the knee with an empty bar 10 Hang Power Snatches, above the knee with an empty bar – Rest 30 Seconds 10 Calorie Row – Rest 30 Seconds Strength A. Hang Snatch Above the Knees …
Friday 05.24.24
Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, above knees 200m-200m-200m Run Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean: 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8×3 sets Strength Tip …
Tuesday 05.21.24
Warm-Up A) 12-9-6: Windmill, with a light kettlebell Overhead Squats, with an empty bar B) 3 Rounds of: 10 Hang Muscle Snatches, above the knee with an empty bar 10 Hang Power Snatches, above the knee with an empty bar – Rest 30 Seconds 10 Calorie Row – Rest 30 Seconds Strength Hang Snatch Above the …