Warm-Up A) 2 Rounds: 200m Run 10m Broad Jump 10 Windmills 10 Toes-to-Bar B) 3 rounds: 5 Front Squats, with an empty bar 5 Press, with an empty bar Strength Hang Squat Clean, above knees 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×2 rounds In this set, we are using the …
Tag Archives: Hang Squat Clean
Tuesday 01.21.25
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kickers 5 Burpees 15m Broad Jump 15m Bear Crawl B) 2 Rounds: 8 Dumbbell Press 8 Dumbbell Push Press 8 Dumbbell Front Squats Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for 3 split …
Thursday 01.16.25
Warm-Up A) 2 Rounds: 20m High Knees 20m Butt Kickers 20 Russian Swings 20 Air Squats B) 3 rounds: 5 Dumbbell Hang Cleans 5 Dumbbell Front Squats 5 Dumbbell Push Press Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart …
Sunday 01.05.25
Warm-Up A) 1 round: 500m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups 250m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups B) 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Hang Squat Cleans, with an empty bar Workout 6 min AMRAP: 10 Burpees Over The …
Saturday 12.21.24
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Knee Raises 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Snatch / Even Minutes Perform 2 Squat …
Wednesday 12.18.24
Warm-Up 3 Rounds 20 Singles 10 Double-Unders 5 Muscle Cleans with an Empty Bar 10 Front Squats with an Empty Bar 20 Ring Rows Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform …
Sunday 11.24.24
Warm-Up 3 Rounds: 1 Minute Row at RPE 6 Then, 12 Ring Rows 12 Air Squats 6 Broad Jumps Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×3 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 3 sets of …
Thursday 10.31.24
Warm-Up 2 Rounds: 200m Row 200m Run 10 Pull-Ups 10 Push-Ups 10 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 2 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart to regulate the training intensity. The …
Saturday 09.21.24
Warm-Up 2 Rounds: 200m Run 20 Walking Lunges 10 Hanging Leg Raises 10 Calorie Bike Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 2 sets of 5 repetitions.(5 …
Saturday 09.14.24
Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe 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 1 @ RPE 8 Then …
Thursday 09.12.24
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 …
Thursday 09.05.24
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 …