Saturday 12.18.21

Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups  Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at …

Saturday 12.18.21

Warm-Up 2 Rounds: 200m Row 200m Run 10 Ring Rows 5 Close Grip Push-Ups  Then 2 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at …

Monday 12.13.21

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 12.13.21

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 …

Saturday 12.11.21

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 …

Saturday 12.11.21

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 …

Wednesday 12.08.21

Warm-Up 800m Run Then, 3 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …

Wednesday 12.08.21

Warm-Up 800m Run Then, 3 Rounds: 5 Strict Press – Empty Bar 5 Muscle Snatches – from Hip 5 Front Squats 5 Muscle Snatches – from Hip 5 Overhead Squats   Strength 4 Sets: 1 Power Snatches 2 Squat Snatches  All sets completed at an RPE 8 Strength Tip Power Snatch: athlete’s weight is in …

Monday 11.29.21

Warm-Up 500m Row Then, 3 Round: 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 …

Saturday 11.27.21

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 are to be completed at an RPE 7.    …

Tuesday 11.23.21

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 3 Sets: 1 Snatch High Pull 1 Power Snatches 2 Squat Snatches  All sets were completed at an …

Thursday 11.18.21

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 …