Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 2 sets @ RPE7 Strength Tip Objective: build to an RPE of 7 for 2 sets at the complex listed. …
Tag Archives: Overhead Squat
Saturday 06.29.24
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Tuesday 06.11.24
Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead Squats, with a PVC Pipe B) Every 3 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets …
Saturday 06.08.24
Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
Friday 06.07.24
Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Overhead Squats Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength Snatch 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 x 2 sets Strength Tip Objective: …
Tuesday 05.21.24
Warm-Up A) 12-9-6: Windmill, with a light kettlebell Overhead Squats, with an empty bar B) 3 Rounds of: 10 Hang Muscle Snatches, above the knee with an empty bar 10 Hang Power Snatches, above the knee with an empty bar – Rest 30 Seconds 10 Calorie Row – Rest 30 Seconds Strength Hang Snatch Above the …
Sunday 05.19.24
Warm-Up A) 1 Round: 400m Run 15 Push-Ups 15 Ring Rows 200m Run 15 Push-Ups 15 Ring Rows B) 2 Rounds: 10 Overhead Squats, with an empty bar 10 Step-Ups, on a box Workout For Time: 10-1: Overhead Squats, 75#/55# Sumo Deadlift High Pull, 75#/55# Strict Press, 75#/55# Box Jumps 20″/20″ 200m Run after each …
Friday 05.17.24
Warm-Up A) 4 Rounds: 100m Row 10m High Knees 10m Butt Kickers 10m Lunges B) 1 Round: 8 Shoulder Rolls, with a PVC pipe 8 Overhead Squats, with a PVC Pipe 8 Muscle Snatches, with an empty bar 8 Overhead Squats, with an empty bar Strength Hang Snatch Above the Knees + Hang Snatch Below …
Wednesday 05.08.24
Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats with a PVC B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls 100m Row Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 …
Saturday 05.04.24
Warm-Up A) 2 Rounds: 20 seconds Cal Bike 10 seconds Rest 20 seconds Ball Slams 10 seconds Rest B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 @ RPE 7 1 …
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 …
Tuesday 04.09.24
Warm-Up A) 4:00 Running Clock 3 Box Jump 30”/24” (or high as possible) 6 Barbell Back Squat 18 Double-Under *sub double under with 30 singles B) Sprints 3 Sets 40 yd sprint 45 sec rest *Keep your pace consistent, don’t drop below 1 sec of your fastest time Strength Back Squat A) 1 set x …