Warm-Up 2 Rounds: 2 Minutes on the Bike at RPE 6 Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 4 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength …
Tag Archives: Plank Hold
Friday 07.29.22
Warm-Up 1 Round: 400m Run Then, 16 Calorie on the Row 16 Dumbbell Snatches 16 Ring Rows 16 Box Step-Ups 16 Ring Rows 16 Dumbbell Strict Press 16 Calorie Row Strength Superset A and B, then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or …
Friday 07.29.22
Warm-Up 1 Round: 400m Run Then, 16 Calorie on the Row 16 Dumbbell Snatches 16 Ring Rows 16 Box Step-Ups 16 Ring Rows 16 Dumbbell Strict Press 16 Calorie Row Strength Superset A and B, then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or …
Wednesday 07.20.22
Warm-Up 7 Minutes of Movement 7 Dumbbell Press 7 Ring Rows 7 Wall Balls 200m Run Strength Superset A and B then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Strength Tip …
Wednesday 07.20.22
Warm-Up 7 Minutes of Movement 7 Dumbbell Press 7 Ring Rows 7 Wall Balls 200m Run Strength Superset A and B then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Strength Tip …
Thursday 07.14.22
Warm-Up 3 Rounds: 20 Singles 20 Double Unders 20 Ring Rows 10 Dumbbell Presses 10 Calorie Bike Strength Superset A and B then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Note: …
Thursday 07.14.22
Warm-Up 3 Rounds: 20 Singles 20 Double Unders 20 Ring Rows 10 Dumbbell Presses 10 Calorie Bike Strength Superset A and B then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 B. Strict or Weighted Pull-Ups 3@ RPE6 3@ RPE 7 3 @RPE 8 x 2 Note: …
Thursday 07.07.22
Warm-Up 10 Minutes of Movement 20 Step-Ups 7 Dumbbell Snatches – Right 20 Sit-Ups 7 Dumbbell Snatches – Left 20 Air Squats 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 Cleans / Even Minutes Perform 1 Squat …
Friday 07.01.22
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press 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 2 Power Cleans / Even …
Thursday 07.07.22
Warm-Up 10 Minutes of Movement 20 Step-Ups 7 Dumbbell Snatches – Right 20 Sit-Ups 7 Dumbbell Snatches – Left 20 Air Squats 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 Cleans / Even Minutes Perform 1 Squat …
Thursday 06.30.22
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 …
Friday 07.01.22
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press 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 2 Power Cleans / Even …