Warm-Up 3 Rounds: 200m Run 10 Wall Balls, 20#/14# 5 Toes to Bar 5 Dumbbell Press 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 Clean + 1 Squat Clean 1 Set @ …
Tag Archives: Hang Squat Clean
Thursday 02.03.22
Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Thursday 02.03.22
Warm-Up A) 3 Rounds: 200m Run 20 Knee Raises 10 Burpees B) 2 rounds with an empty bar: 4 Front Squats 4 Presses 4 Good Mornings 4 Back Squats Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Strength Tip Objective: Build to an RPE of …
Sunday 01.30.22
Warm-Up A) 2 Rounds: 20 Jumping Jacks 20 High Knees 200m Run B) 2 Rounds: 8 Back Squats, with an empty bar 8 Good Mornings, with an empty bar 8 Knee Raises Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE …
Sunday 01.30.22
Warm-Up A) 2 Rounds: 20 Jumping Jacks 20 High Knees 200m Run B) 2 Rounds: 8 Back Squats, with an empty bar 8 Good Mornings, with an empty bar 8 Knee Raises Strength Back Squats 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8X2 Objective: Build to an RPE …
Friday 12.31.21
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (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 …
Friday 12.31.21
Warm-Up 8 Minutes of Movements 7 Calorie Bike 10 Walking Lunges 5 Hang Squat Cleans – With Lite Dumbbells Strength Build to a heavy 3 Hang Power Clean (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 …
Tuesday 12.21.21
Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters 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 …
Tuesday 12.21.21
Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters 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 …
Saturday 12.18.21
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Saturday 12.18.21
Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats Strength 4 Sets: 1 Power Snatches 2 Squat Snatches All sets completed at …
Monday 12.13.21
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. Strength Tip Power Clean: You should have …