Warm-Up 3 Rounds: 10 Calorie Row 10 Ball Slams 10 Russian Swings 10 Overhead Squats with a PVC Pipe After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Hang Squat Snatches 5 Overhead Squats Strength Squat Snatch 1 @ RPE 8 Then …
Tag Archives: one-legged-squat
Tuesday 03.15.22
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Tuesday 03.15.22
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Tuesday 03.01.22
Warm-Up 2 Rounds: 400m Run 10 Dumbbell Snatches 20 Double-Unders 20 Walking Lunges 400m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-9:59 min: 20-16-12-8 Hang Power Snatch, 75#/55# 100-80-60-40 Double-Unders 10:00-19:59 min: 800m Run 800m Row 20:00-29:59 min: 20-16-12-8 Front Rack Lunges, 75#/55# Burpees Over …
Friday 02.25.22
Warm-Up 4 rounds: 10 Ring Rows 5 calories on the Bike 10 Lunges 5 calories on the Bike Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOM x 10: 50% of max repetitions of Strict Pull-Ups every minute …
Tuesday 03.01.22
Warm-Up 2 Rounds: 400m Run 10 Dumbbell Snatches 20 Double-Unders 20 Walking Lunges 400m Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 0:00-9:59 min: 20-16-12-8 Hang Power Snatch, 75#/55# 100-80-60-40 Double-Unders 10:00-19:59 min: 800m Run 800m Row 20:00-29:59 min: 20-16-12-8 Front Rack Lunges, 75#/55# Burpees Over …
Friday 02.25.22
Warm-Up 4 rounds: 10 Ring Rows 5 calories on the Bike 10 Lunges 5 calories on the Bike Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 1 Minute Max Strict Pull-Ups – Rest 3 minutes EMOM x 10: 50% of max repetitions of Strict Pull-Ups every minute …
Thursday 02.17.22
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Sunday 02.13.22
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …
Thursday 02.17.22
Warm-Up 3 Rounds: 400m Run Then, complete 3 rounds with an empty bar: 3 Strict Press 3 Front Squats 3 Strict Press 6 Front Rack Lunges Strength 1 Hang Power Cleans + 1 Clean 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Here we are using the RPE chart to regulate …
Wednesday 02.09.22
Warm-Up 3 Rounds for quality: 200m Run 10 Air Squats 10 Lunges 200m Row After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Cleans + 2 Cleans 1 Set @ RPE 7 3 …
Sunday 02.13.22
Warm-Up 3 Rounds: 200m Run 200m Row 10 Broad Jumps 10 Air Squats After you have completed all 3 rounds, complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 2 Squat Snatch 1 Set @ RPE 7 3 …