Warm-Up 3 Rounds 200m Run 10 Down Ups 10 Kettlebell Swings 10 Air Squats Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
Tag Archives: Burpee Over The Bar
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 …
Wednesday 03.09.22
Warm-Up 3 Rounds 200m Run 10 Down Ups 10 Kettlebell Swings 10 Air Squats Strength Touch and Go Deadlifts 8 reps @ RPE 6 8 reps @ RPE 7×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and …
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 …
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 …
Saturday 02.19.22
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 …
Wednesday 02.16.22
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 02.19.22
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 …
Wednesday 02.16.22
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 …
Tuesday 02.08.22
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 …
Wednesday 02.02.22
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 …
Tuesday 02.08.22
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 …