Warm-Up 3 Rounds: 200m Row 40 Singles 20 Double Unders 10 Front Squats – With an Empty Bar 5 Muscle Snatches – With an Empty Bar 10 Overhead Squats – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Snatches + 1 Hang Snatch Build to an RPE …
Tag Archives: Power Clean
Thursday 07.03.25
Warm-Up 200m Run Then, 3 Rounds: 6 Strict Pull-Ups 6 Dumbbell Snatches – Right 12 Ring Rows 6 Dumbbell Snatches – Left 18 Russian Swings Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8×2 Note: Perform all repetitions without letting go of the bar for each …
Monday 06.30.25
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Ball Slams 10 Ring Rows Workout With a Partner complete the following: 800m Run 12 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 400M Run 6 Rounds: 5 Power Cleans, 135#/95# …
Wednesday 06.25.25
Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 200m Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups 100M Run 10 Push-Ups 10 Dumbbell Hang Power Cleans 10 Sit-Ups B) With an Empty Bar: 4 Hang Power Cleans, above the knee 4 Hang Cleans, above the knee …
Friday 06.13.25
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with an empty bar 6 Strict Press 3 Hang Squat Cleans 3 Strict Pull-Ups Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength Tip Objective: build to an RPE …
Friday 06.06.25
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Thursday 05.29.25
Warm-Up 2 Rounds: 500m Row 10 Dumbbell Hang Power Cleans 5 Dumbbell Front Squats 10 Dumbbell Hang Power Snatch 5 Overhead Squats, with an empty bar Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/18/21) Note: you should work with a weight that you could power Clean …
Sunday 05.18.25
Warm-Up 8 Minutes of Movement: 200m Run 200m Row 10 Walking Lunges 10 Front Squats with an Empty Bar 10 Muscle Cleans above the knee with an empty bar. Strength 5 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/10/21) Note: You should work with a weight that you …
Friday 05.16.25
Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 RDLs with an empty bar 8 Front Squats with an Empty Bar 8 Hang Power Snatches with an Empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A With a 10 minute clock: Run 1 …
Saturday 05.10.25
Warm-Up 2 Rounds: 1-minute Bike 10 Hang Muscle Cleans with an empty bar 10 Front Squats with an empty bar 10 Strict Press with an empty bar 1-minute Bike Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats (Compare to 5/6/21) Note: you should work with a weight that you …
Thursday 05.01.25
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Saturday 04.26.25
Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, at mid shin 10-10-10 reps of: Russian Swings Strength EMOMx12 minutes 2 Power Cleans, from floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should …