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. …
Tag Archives: one-legged-squat
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. …
Monday 03.20.23
Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …
Monday 03.20.23
Warm-Up 3 Rounds: 12 Step Ups 12 Sit-Ups 6 Dumbbell Power Cleans 6 Toes to Bar Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 1 set. For the …
Saturday 03.11.23
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Saturday 03.11.23
Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …
Saturday 03.04.23
Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …
Saturday 03.04.23
Warm-Up 8 Minutes of Movement 20 High Knees 20 Butt Kickers 200m Run 10 Air Squats 10 Reverse Lunges Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. …
Thursday 02.23.23
Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50 Hang Power Snatches, 75#/55# 50 Burpee Box …
Sunday 02.19.23
Warm-Up 4 Rounds: 1-Minute Row 12 Empty Bar RDL’s 8 Air Squats 4 Burpees Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the Deadlift for 1 set. This variation of the deadlift means …
Thursday 02.23.23
Warm-Up 12 Minutes of Movement 200m Run 10 Box Jumps 5 Burpees 10 Muscle Snatches – With an Empty Bar 15 Front Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50 Hang Power Snatches, 75#/55# 50 Burpee Box …
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 …