Warm-Up 3 Rounds: 200m Run 10 Overhead Squats with a PVC Pipe 10 Knee Raises 5 Burpees Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 200m Run 30-20-10 Overhead Squats, 75#/55# 15-10-5 Toes to Bar 200m Run 30-20-10 Power Snatch, 75#/55# 15-10-5 Burpees Over Bar …
Tag Archives: Burpee Over The Bar
Friday 09.27.24
Warm-Up 3 Rounds: 15 Calorie Row 30 High Knees 30 Butt Kickers 15 Wall Balls, 20#/14# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 50 Calorie Row 40 Wall Balls, 20#/14 20 Power Snatches, 95#/65# 10 Burpees Over the Bar Variation B: Every Minute on the Minute …
Friday 09.06.24
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 …
Saturday 08.24.24
Warm-Up A) 4 Rounds – 2min of work each round (rest remaining time): 15 Calorie Row 10 Overhead Lunges, with an empty bar 5 Overhead Squats, with an empty bar B) 3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Snatches, from Mid Shin Strength Snatch 2 Snatches Every Minute on …
Tuesday 07.09.24
Warm-Up A) EMOMx10 minutes: 40 seconds Row B) 3 Rounds: 10m Broad Jumps 10 Air Squats 10M Bear Crawl 10 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then, 1 more set of 5 at a -10% drop …
Friday 05.24.24
Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, above knees 200m-200m-200m Run Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean: 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8×3 sets Strength Tip …
Monday 04.29.24
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …
Friday 03.22.24
Warm-Up A) 800m Run Then, 4 rounds of: 10 Air Squats 5 Toes-to-Bar 10 Ring Rows B) 3 Rounds: 8 Wall Balls 16 Sit-Ups Workout 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m Run Then 8 Rounds For Time: 4 Thrusters, 95#/65# 4 Toes-to-Bar 4 Lateral Burpees-Over-The-Bar Then, 800m …
Saturday 03.16.24
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Monday 03.11.24
Warm-Up A) 3 Rounds: 1:00 Bike Then, 10m High Knees 10M Butt Kickers 10M Bear Crawl 10 Air Squats B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ …
Saturday 03.02.24
Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of …
Saturday 02.17.24
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 …