Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Knee Raises 8 Dumbbell Snatches B) 9-6-3 reps of: Strict Press Muscle Snatch Overhead Squat Strength 1 Power Snatch + 1 Overhead Snatch 1 set @ RPE6 2 sets @ RPE7 Strength Tip Objective: build to an RPE of 7 for 2 sets at the complex listed. …
Tag Archives: Power Snatch
Saturday 06.29.24
Warm-Up A) 1 Round: 500m Row 15 Wall Balls 250m Row 15 Wall Balls, 14#/12# B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 reps @ RPE 6 2 reps @ RPE …
Monday 06.17.24
Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Sunday 06.16.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …
Saturday 06.08.24
Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
Sunday 05.26.24
Warm-Up A) 3 Rounds: 15 Russian Kettlebell Swings, 53#/35# 15 Dumbbell Press 15 Calorie Assault Bike B) 3 Rounds: 8 Russian Kettlebell Swings, 53#/35# 4 Burpees 8 Calorie Bike 4 Dumbbell Snatches Workout 25 Minute Ladder: 4 Power Snatches, 75#/55# 4 Handstand Push-Ups 8 Calorie Bike Then, 8 Power Snatches, 75#/55# 8 Handstand Push-Ups 16 …
Friday 05.17.24
Warm-Up A) 4 Rounds: 100m Row 10m High Knees 10m Butt Kickers 10m Lunges B) 1 Round: 8 Shoulder Rolls, with a PVC pipe 8 Overhead Squats, with a PVC Pipe 8 Muscle Snatches, with an empty bar 8 Overhead Squats, with an empty bar Strength Hang Snatch Above the Knees + Hang Snatch Below …
Wednesday 05.08.24
Warm-Up A) 3 Rounds: 10m High Knees 10 PVC Shoulder Rolls 10m High Knees 10 Overhead Squats with a PVC B) 3 Rounds: 3 Overhead Squats, with an empty bar 3 Muscle Snatches 10 Wall Balls 100m Row Strength Hang Snatch Above the Knees + Hang Snatch Below the Knees 1 @ RPE 6 1 …
Sunday 05.05.24
Warm-Up A) Every 4 Minutes x 3 Rounds: 200m Run 10 Pull-Ups, 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity 3 Rounds: Alternating each station in order, 1 min on / 1 min off: Burpees Power …
Monday 04.29.24
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …
Monday 04.15.24
REST DAY, OR: Warm-Up A) Tabata x 4: 20 sec work / 10 sec rest Double-Unders *Sub with single-unders B) For Completion: 30 Sit-Up 40 yd Sprint 15 Sit-Up 20 yd Sprint 1:00 Plank Hold C) Tempo work 4 sec from mid shin to launch/hip, full speed pull and catch 2 rounds: 6 Power Snatch, …
Sunday 03.31.24
Warm-Up A) 3 Rounds: 200M Run 10 Push-Ups 10 Ring Rows 5 Toes-to-Bar B) 2 Rounds: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 2 Touch-and-Go Power Snatches 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 2×2 @ -8% …