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 …
Tag Archives: push ups close
Sunday 04.02.23
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 …
Tuesday 11.30.21
Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the 1 count …
Tuesday 11.30.21
Warm-Up 10 Minutes of Movement 200m Run 10 Air Squats 10 Ring Rows 5 Hand Release Push-Ups 5 Wall Balls Strength 1-Count Pause Front Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 4 repetitions in the 1 count …
Saturday 11.13.21
Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDL’s 5 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation …
Sunday 11.07.21
Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m …
Thursday 11.04.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Saturday 11.13.21
Warm-Up 3 Rounds: 200m Row 15 Knee Raises 10 Empty Bar RDL’s 5 Burpees Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 8×1 Objective: Build to an RPE of 8 for 6 repetitions in the Romanian Deadlift. No Back offs. Workout Choose variation …
Thursday 11.04.21
Warm-Up 3 Rounds: 10 Calorie Bike 20 Double Unders 40 Single Unders 8 Wall Balls 16 Walking Lunges Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions every minute on the minute for 3 …
Sunday 11.07.21
Warm-Up 3 Rounds: 100m Row 200m Run 5 Strict Pull-Ups 5 Close Grip Push-Ups 5 Muscle Snatches – With an Empty Bar 5 Overhead Squats – With an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 14 Minute AMRAP: 7 Ring Muscle Ups 200m …
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 …