Sunday 03.05.23

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 …

Wednesday 03.08.23

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, …

Tuesday 02.28.23

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 …

Sunday 03.05.23

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 …

Tuesday 02.28.23

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 …

Monday 02.20.23

Warm-Up 1 Round: 200m Run 50 Singles 25 Double Unders 10 Front Squats – With an Empty Barbell Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans  All sets are completed at an …

Wednesday 02.15.23

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 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans  All sets completed at an RPE 7.   Strength Tip Clean …

Tuesday 02.14.23

Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges   Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 …

Monday 02.20.23

Warm-Up 1 Round: 200m Run 50 Singles 25 Double Unders 10 Front Squats – With an Empty Barbell Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans  All sets are completed at an …

Wednesday 02.15.23

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 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans  All sets completed at an RPE 7.   Strength Tip Clean …

Tuesday 02.14.23

Warm-Up 4 Rounds: :40 On Rower at RPE 6 :20 Rest :40 On Bike at RPE 6 Then, 3 Rounds: 10 Air Squats 10 Lunges   Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 …

Monday 02.06.23

Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees   Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Clean.    Workout Choose variation A for a workout with weights …