Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Tag Archives: Jumping Squat
Friday 05.23.25
Warm-Up 10 Minutes for Quality: 1 Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Hang Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double-Unders …
Friday 05.16.25
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 RDLs with an empty bar 8 Front Squats with an Empty Bar 8 Hang Power Snatches with an Empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A With a 10 minute clock: Run 1 …
Sunday 05.11.25
Warm-Up 3 Rounds: 20 Jumping Jacks 20 Ring Rows 20 Jumping Jacks 10 Hand Release Push-Ups 20 Jumping Jacks 5 Strict Pull-Ups Strength Superset A and B then rest 3 minutes. A. Bench Press 12@ RPE7 x3 B. Barbell Bent Over Row 12@ RPE7 x3 Note: set up 2 bars. You should build to a …
Wednesday 05.07.25
Warm-Up 10 Minutes for quality: 200m Run 20 Air Squats 20 Ring Rows 20 Reverse Lunges 20 Dumbbell Push Presses Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or …
Saturday 04.05.25
Warm-Up A) 800m Run Then, 4 rounds of: 5 Burpees with no push-up 10 Step-Ups 10 Box Jumps B) 3 Rounds: 10 Ring Rows 10 Push-Ups 10 Dumbbell Deadlifts Workout For Time: 400M Run 30-20-10: Dumbbell Snatches, 50#/35# Toes-to-Bar Then, 400m Run 15-20-5: Burpee Box Jump, 30”/24# Strict Pull-Ups Then, 400m Run 40 Burpees with …
Thursday 03.20.25
Warm-Up A) 2 rounds: 400m Run 20m Butt Kicker 20 Russian Swings B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip Objective: build …
Friday 02.28.25
Warm-Up A) 2 rounds: 150m Row 10 Dumbbell Snatches, light, with Left arm 10 Dumbbell Snatches, light, with right arm 10 Jumping Squats B) 2 rounds: 10 Wall Balls, with a pause at the bottom 5 Burpees, with strict push-up Strength 3 Second Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE …
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 …
Friday 12.06.24
Warm-Up 8 Minutes of Movement. 8 Calorie Bike 8 Power Snatches 8 Overhead Squats 8 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Minute AMRAP: 12 Power Snatches, 75#/55# 12 Overhead Squats, 75#/55# 12 Calorie Row / Bike {3 Minute Rest} 12 Minute AMRAP: …
Friday 11.29.24
Warm-Up 2 Rounds: 40 Jumping Jacks 40 Double-Unders 20 Air Squats 20 Lunges 10 Down-Ups 10 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 30 Minute Clock: 40 Calorie Row 20 Power Cleans, 135#/95# 20 Shoulder to Overhead, 135#/95# 30 Calorie Row 15 Power Cleans …