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 (Compare to 8.14.21) All sets completed …
Tag Archives: Plank Hold
Monday 08.16.21
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. (Compare to 8.10.21). Strength Tip Snatch High Pull: Pull the bar to the …
Tuesday 08.10.21
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 …
Sunday 08.08.21
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 …
Thursday 08.05.21
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 …
Thursday 08.19.21
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 (Compare to 8.14.21) All sets completed …
Monday 08.16.21
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. (Compare to 8.10.21). Strength Tip Snatch High Pull: Pull the bar to the …
Monday 08.23.21
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 @ …
Sunday 08.01.21
Warm-Up 3 Rounds: 200m Run 5 Muscle Cleans – With an Empty Bar 5 Front Squats – With an Empty Bar 5 Thrusters – With an Empty Bar 20 Double Unders Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 6 Rounds 2 Hang Power …
Thursday 07.29.21
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until …
Tuesday 08.10.21
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 …
Thursday 08.05.21
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 …