Wednesday 04.19.23

Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …

Monday 04.17.23

Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar   Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds.   …

Wednesday 04.19.23

Warm-Up 1 Round: 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time:  40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …

Thursday 04.13.23

Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …

Monday 04.17.23

Warm-Up 2 Rounds: 200m Row 50 Singles 25 Double Unders 10 Muscle Snatches – With an Empty Bar   Strength Build to a heavy 2 Hang Power Snatch (A 2 @ RPE8 in the Hang power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds.   …

Sunday 04.09.23

Warm-Up 2 Rounds 200m Run 20 Ring Rows 20 Air Squats 10 Muscle Snatches  10 Overhead Squats Strength Build to a heavy 2 Hang Power Snatch (a 2@ RPE8 in the Hang Power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. Strength Tip Hang Power …

Thursday 04.13.23

Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …

Wednesday 04.05.23

Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time:  40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …

Sunday 04.09.23

Warm-Up 2 Rounds 200m Run 20 Ring Rows 20 Air Squats 10 Muscle Snatches  10 Overhead Squats Strength Build to a heavy 2 Hang Power Snatch (a 2@ RPE8 in the Hang Power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. Strength Tip Hang Power …

Wednesday 04.05.23

Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time:  40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …

Monday 11.29.21

Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8.   Strength Tip Snatch High Pull: pull the bar to the hip in a …

Monday 11.29.21

Warm-Up 500m Row Then, 3 Round: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8.   Strength Tip Snatch High Pull: pull the bar to the hip in a …