Saturday 03.11.23

Warm-Up 3 Rounds: 200m Run 15 Ring Rows 10 Walking Lunges 15 Air Squats 20 Russian Swings   Strength Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the front Squat for 4 reps. This variation …

Wednesday 03.08.23

Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have the weight in the middle of the foot, …

Tuesday 02.28.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …

Tuesday 02.28.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then with an Empty Barbell: 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters   Strength 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …

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 …

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 …

Wednesday 02.15.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls 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 completed at an RPE 7.   Strength Tip Clean …

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 …

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 …

Wednesday 02.15.23

Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls 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 completed at an RPE 7.   Strength Tip Clean …

Monday 01.09.23

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 …

Thursday 01.05.23

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 …