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 …
Tag Archives: Jumping Squat
Tuesday 05.11.21
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 …
Friday 05.07.21
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 …
Thursday 04.29.21
Warm-Up Every 2 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 6 Burpees Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a …
Thursday 04.29.21
Warm-Up Every 2 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats 6 Burpees Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a …
Sunday 04.25.21
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Monday 04.19.21
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Sunday 04.25.21
Warm-Up 3 Rounds: 40 Jumping Jacks 40 Mountain Climbers 8 Knee Raises – on the bar 8 Walking Lunges 4 Power Snatches – with an empty bar 4 Overhead Squats – with an empty bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 8 Minute AMRAP: 16 …
Monday 04.19.21
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for …
Sunday 03.21.21
Warm-Up 10 Minutes of Movement 200m Jog 10 Hang Dumbbell Snatches 10 Step-Ups 10 Strict Press 10 Air Squats Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 10 Minute Clock: 2 Power Snatches, 95#/65# 2 Box Jumps, 24”/20” 200m Run 4 Power Snatches 4 Box Jumps, 24”/20” 200m …
Friday 03.19.21
Warm-Up 4 Rounds: 3 Burpees 3 Hand Release Push-Ups 30 Singles 30 Double Unders 3 Burpees 3 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips 10 Reps @ RPE 5 10 Reps @ RPE 6 x 2 B. Strict or Chest-ToBar Pull-Ups 10 Reps @ RPE 5 …
Monday 03.15.21
Warm-Up 3 Minute Row at RPE 6 Then, 3 Rounds: With an Empty Bar 5 Back Squats 5 Hang Power Snatches 5 Back Squats 5 Good Mornings Strength Back Squats 5 Reps @ RPE 5 5 Reps @ RPE 6 5 Reps @ RPE 7 5 Reps @ RPE 8 x 1 Objective: build to …