Sunday 08.22.21

Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  50 Hang Power Snatches, 75#/55# 50 Burpee Box …

Sunday 08.22.21

Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  50 Hang Power Snatches, 75#/55# 50 Burpee Box …

Monday 08.02.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Monday 08.02.21

Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats   Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch.    Workout Choose variation A for …

Tuesday 07.27.21

Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar – Muscle Snatches 5 Empty Bar – Overhead Squats 10 Dumbbell Hang Power Cleans   Strength Every Minute on the Minute for 8 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start …

Sunday 07.25.21

Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …

Tuesday 07.27.21

Warm-Up 10 Minutes of Movement 10 Calorie Row 5 Strict Empty Bar Presses 10 Empty Bar – Muscle Snatches 5 Empty Bar – Overhead Squats 10 Dumbbell Hang Power Cleans   Strength Every Minute on the Minute for 8 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 7 Objective: Start …

Monday 07.18.21

Warm-Up 3 Rounds: 10 Wall Balls 10 Dumbbell Snatches – Right 10 Dumbbell Snatches – Left 10 Sit-Ups   Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 (Compare to 7.14.21) Objective: Start with an empty bar and slowly build in each …

Sunday 07.18.21

Warm-Up 12 Minutes of Movement 200m Run 20 Air Squats 10 Muscle Snatches 5 Overhead Squats   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  2 Rounds For Time 40 Overhead Squats, 75#/55# 20 Hang Power Snatches, 75#/55# 10 Burpees Over the Bar 800m Run …

Wednesday 07.14.21

Warm-Up 3 Rounds: 20 Russian Swings 15 Ring Rows 10 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar   Strength Every Minute on the Minute for 12 Rounds: 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 Objective: Start with an empty bar and …

Sunday 07.25.21

Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m Run …

Monday 07.18.21

Warm-Up 3 Rounds: 10 Wall Balls 10 Dumbbell Snatches – Right 10 Dumbbell Snatches – Left 10 Sit-Ups   Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 (Compare to 7.14.21) Objective: Start with an empty bar and slowly build in each …