Thursday 03.16.23

Warm-Up 10 Minutes of Movement 10 Calorie Row 20 Air Squats 10 Strict Press – With an Empty Bar 20 Sit-Ups   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 50-40-30-20-10 Calorie Row 25-20-15-10-5 Thrusters, 75#/25# 5 Minute Rest 40-20-10 Calorie Row 20-10-5 Squat Snatches, …

Saturday 02.25.23

Warm-Up 800m Run Then, 3 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …

Friday 02.24.23

Warm-Up Every Minute on the Minute for 9 Rounds:  Alternating Stations A, B, and C  Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches    Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …

Monday 02.20.23

Warm-Up 1 Round: 200m Run 50 Singles 25 Double Unders 10 Front Squats – With an Empty Barbell Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans  All sets are completed at an …

Saturday 02.25.23

Warm-Up 800m Run Then, 3 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …

Friday 02.24.23

Warm-Up Every Minute on the Minute for 9 Rounds:  Alternating Stations A, B, and C  Minute 1: 40-Second Row Minute 2: 12 Walking Lunges + 12 Air Squats Minute 3: 12 Sit-Ups + 12 Dumbbell Snatches    Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ …

Friday 02.17.23

Warm-Up 500m Row Then, 3 Rounds: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8   Strength Tip Snatch High Pull: Pull the bar to the hip in a …

Monday 02.20.23

Warm-Up 1 Round: 200m Run 50 Singles 25 Double Unders 10 Front Squats – With an Empty Barbell Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 3 Sets: 1 Clean High Pull 1 Power Clean 2 Squat Cleans  All sets are completed at an …

Saturday 02.11.23

Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets are to be completed at an …

Friday 02.17.23

Warm-Up 500m Row Then, 3 Rounds: 4 Step-Ups 8 Air Squats 4 Muscle Snatches – From Hip 8 Overhead Squats   Strength 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8   Strength Tip Snatch High Pull: Pull the bar to the hip in a …

Thursday 02.09.23

Warm-Up 10 Minutes of Movement 20 Singles 10 Double Unders 10 Sit-Ups 10 Calorie Row 10 Dumbbell Strict Press   Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row 25-20-15-10-5 Dumbbell Thrusters, 35#/25# 2-Minute Rest Then, 5 Rounds: 20 Sit-Ups …

Monday 02.06.23

Warm-Up 3 Rounds: 50 High Knees 50 Butt Kickers 5 Calorie Bike 5 Empty Bar Hang Squat Cleans 5 Burpees   Strength 1 Hang Clean Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Clean.    Workout Choose variation A for a workout with weights …