Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 Sit-Ups Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 High Hang Power Clean + 1 Low Hang Power Clean + …
Tag Archives: Power Clean
Wednesday 02.21.24
Warm-Up A) 2 rounds: 10m High Knees 10m Butt Kickers 10 Russian Swings 200m Run B) EMOM x 6 Odd Minutes: Bike for 30 seconds. Even Minutes: 8 Romanian Deadlifts, with an empty bar 8 Front Squats, with an empty bar Strength Double-Up Choose one of the variations below you would like to work more …
Friday 02.09.24
Warm-Up A) 3 Rounds: 10 Knee Raises 10 Broad Jumps 10 Dumbbell Power Cleans B) 3 rounds: 10 Box Step-Ups 10 Ball Slams 5 Toes-to-Bar Workout “Kobe Bryant Memorial Workout” In teams of 2: Buy-in: 81 Calorie Row Then, 5 rounds: 8 Power Cleans 24 Box Jumps, 20”/20” 20 Toes-to-Bar 13 Kettlebell Swings, 70#/53# for …
Sunday 12.31.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 5 Box Jumps 200m Run B) 2 Rounds with an empty bar : 8 Romanian Deadlifts 8 Thrusters Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Strength Tip Objective: build …
Saturday 12.23.23
Warm-Up A) 3 Rounds: 5 Calorie Row 10 Walking Lunges 15 Ball Slams B) 3 Rounds: 10 Hang Power Cleans with an empty bar 10 Air Squats 10 Strict Press Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% …
Tuesday 12.19.23
Warm-Up A) 3 Rounds: 200m Run 10m Broad Jump 5 Strict Pull-Ups B) 3 Rounds: 10 Hang Power Cleans, with an empty bar 10 Ring Rows 10 Hand-Release Push-Ups. 10 Box Jumps Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 …
Monday 12.18.23
Warm-Up A) 3 Rounds: 10m High Knees 10m Butt kickers 20 Double-Unders B) 2 Rounds: 10 Hang Power Snatches, with an empty bar 10 Wall Balls 10 Hand-Release Push-Ups Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% of …
Sunday 12.10.23
Warm-Up A) 12 Calorie Bike Rest 30 Seconds – Repeat for 3 rounds B) 3 Rounds: 8 Dumbbells Snatches 16 Ring Rows 32 Double-Unders Strength Power Clean 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE 9 for 2 …
Monday 12.04.23
Warm-Up A) 10m High Knees 10m Butt kickers 200m Run 10m Lunge 10m Broad jump B) 2 Rounds: 10 Empty bar Deadlift 10 Ring Rows 10 Push-Ups Strength Power Cleans 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of 3@ RPE9 …
Wednesday 11.29.23
Warm-Up A) 2 Rounds: 0.5 miles Bike 10 Dumbbell Power Cleans 20 Sit-Ups B) With an empty bar: 5 Hang Power Cleans Below Knee 5 Hang Power Cleans, From mid-shin – Add load and repeat Strength Power Clean 3 reps @ RPE 6 3 reps @ RPE 7×2 rounds Strength Tip Objective: build to a …
Saturday 11.25.23
Warm-Up A) 10m High Knees 10m Butt Kickers 10 Ball Slams 30 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 20 Russian Swings 10m High Knees 10m Butt Kickers 10 Ball Slams 10 Russian Swings B) 2 rounds: 10 Dumbbell Press 10 Dumbbell Power Clean 5 Toes-to-Bar Strength Deadlift 5 reps @ …
Tuesday 11.14.23
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 …