Warm-Up 4 Rounds: 12 Step-Ups on box 12 Dumbbell Deadlifts 12 Dumbbell Snatches 12 Dumbbell Front Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 1 Squat Snatch 1 Set …
Tag Archives: Burpee Over The Bar
Sunday 07.02.23
Warm-Up 4 Rounds: 200m Run 10 Air Squats 5 Hand Release Push-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Wednesday 07.05.23
Warm-Up 4 Rounds: 12 Step-Ups on box 12 Dumbbell Deadlifts 12 Dumbbell Snatches 12 Dumbbell Front Squats After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Snatches 5 Strict Press 5 Front Squats Strength 1 Hang Power Snatch + 1 Squat Snatch 1 Set …
Sunday 07.02.23
Warm-Up 4 Rounds: 200m Run 10 Air Squats 5 Hand Release Push-Ups Strength Close Grip Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 for 3 sets Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Saturday 06.24.23
Warm-Up 4 Rounds: 200m Run 4 Down-Ups 8 Wall Balls 20#/14# 12 Dumbbell Snatches, 35#/25# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 2 Minutes for 5 rounds: 5 Power Snatches, 75#/55# 5 Thrusters, 75#/55# 10 Burpees Over the Bar Then, every 2 minutes for …
Saturday 06.24.23
Warm-Up 4 Rounds: 200m Run 4 Down-Ups 8 Wall Balls 20#/14# 12 Dumbbell Snatches, 35#/25# Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Every 2 Minutes for 5 rounds: 5 Power Snatches, 75#/55# 5 Thrusters, 75#/55# 10 Burpees Over the Bar Then, every 2 minutes for …
Sunday 06.18.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking Lunges 10 Shoulder Rolls PVC 10 Overhead Squats with PVC B) 2 rounds with an empty bar: 2 Muscle Snatches, below the knee 2 Overhead Squats 2 Snatches, below the knee Strength 1 Hang Power Snatch Below the knee + 2 Squat Snatch 1 Set @ RPE …
Sunday 06.18.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking Lunges 10 Shoulder Rolls PVC 10 Overhead Squats with PVC B) 2 rounds with an empty bar: 2 Muscle Snatches, below the knee 2 Overhead Squats 2 Snatches, below the knee Strength 1 Hang Power Snatch Below the knee + 2 Squat Snatch 1 Set @ RPE …
Monday 06.12.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking lunges 10 Shoulder Rolls 5 Burpees B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Objective: build to …
Monday 06.12.23
Warm-Up A) 3 Rounds: 200m Run 20 Walking lunges 10 Shoulder Rolls 5 Burpees B) 3 rounds, with an empty bar: 5 Hang Power Snatch 5 Strict Press 5 Overhead Squats Strength 2 Hang Power Snatch + 1 Squat Snatch 1 Set @ RPE 7 3 Sets @ RPE 8 Strength Tip Objective: build to …
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 …
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 …