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.    …

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 …

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 …

Thursday 09.30.21

Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …

Thursday 09.30.21

Warm-Up 3 Rounds 30 High Knees 30 Butt Kickers 6 Hang Power Cleans with a barbell 6 Front Squats 6 Hang Power Snatches with a barbell 6 Overhead Squats Strength Build to a heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power Cleans …

Sunday 09.19.21

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Sunday 09.19.21

Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups   Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …

Monday 09.06.21

Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats  200m Run 15 Air Squats  30 Jumping jacks 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 Snatch 1 Squat Snatch  All sets completed at …

Wednesday 09.01.21

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 09.06.21

Warm-Up 1 Round: 30 Jumping jacks 15 Air Squats  200m Run 15 Air Squats  30 Jumping jacks 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 Snatch 1 Squat Snatch  All sets completed at …

Friday 08.27.21

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 4 Sets:  1 Power Clean 2 Squat Cleans  All sets completed at an RPE 8.    Strength Tip Power Clean: You should have …