Warm-Up A) 5 Minutes of quality: 10 Calorie Bike 10 Walking Lunges 5 Strict Pull-Ups 5 Strict DB Press B) 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Sit-Up Push-Up Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …
Tag Archives: Overhead Squat
Friday 01.12.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15 Ring Rows 15 Hand-Release Push-Ups B) 2 Rounds: 1-minute Bike 1-minute Step-Ups – 1-minute rest Workout 30 Minute AMRAP: 800m Run 40 Pull-Ups 40 Weighted Step-Ups 20″/20″, with 35#/26# Kettlebells 600m Run 30 Calorie Bike 30 Burpees 400m Run 20 Power Snatches 75#/55# 20 …
Saturday 01.06.24
Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell Power Snatch, 30lb/20lb B) 9-6-3: Muscle Snatch, with Empty Bar Below Knee 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Double-Unders Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE …
Thursday 01.04.24
Warm-Up A) 2 Rounds: 200m Run 10 Dumbbell Front Squats 10 Dumbbell Press 10 Dumbell Step-Ups on box B) 3 Rounds with an empty bar: 5 Slow Overhead Squats 5 Muscle Snatches, below the knee 5 Hang Power Snatch, below the knee Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 …
Wednesday 12.27.23
Warm-Up A) 2 Rounds: 200m Run 10 Dumbbell Snatches (5L/5R) 10 Ball Slams B) 3 Rounds with an empty bar: 5 Slow Overhead Squats 5 Muscle Snatches, below the knees 5 Hang Power Snatch, below the knees Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 …
Monday 12.25.23
Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front …
Thursday 12.21.23
Warm-Up A) EMOMX10: Odd: 30 Double-Unders Even: 10 Overhead Squats at RPE 7 B) EMOMX10: Odd: 10 Bent Over Rows Even: 10 Strict Bar Dips Workout 800m Run for time Then, 2x800m Run at 90% of you 800m pace. Rest 3 minutes in between runs. Workout Tip In this set, we are using the RPE …
Saturday 12.09.23
Warm-Up A) 250m Row Rest 30 Seconds Repeat for 3 rounds B) 2 rounds: 12 Kettlebell Swings 12 Overhead Squats, with a PVC pipe 12 Push-Ups 12 Overhead Squats, with a PVC pipe Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE …
Tuesday 12.05.23
Warm-Up A) 4 rounds: 1 Minute Bike at RPE 6 30 seconds Row at RPE 9 B) 2 Rounds: 10 Dumbbell Snatches 10 Sit-Ups 10 Overhead Squats, with an empty bar Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then …
Thursday 11.30.23
Warm-Up A) 2 rounds: 200m Run 10m High Knee 10m Butt Kicker 10 Overhead Squats, with a PVC pipe B) 2 rounds: 12 Dumbbell Snatches 6 Strict Pull-Ups 3 Burpee (no push-up) Strength Power Snatch 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip If your technique is not there yet …
Friday 11.17.23
Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 Squat …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …