Warm-Up 3 Rounds: 250m Row 10 Empty Bar – Muscle Snatches 10 Empty Bar – Overhead Lunges 5 Hang Power Snatches 5 Overhead Squats Strength 1 Hang Snatch Build to a top set at an RPE 8. Objective: Build to an RPE 8 in the Hang Squat Snatch. Workout Choose variation A for …
Tag Archives: Rope Climb
Thursday 11.11.21
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until you …
Thursday 11.11.21
Warm-Up 3 Rounds: 200m Run 10 Hang Muscle Cleans 5 Front Squats 10 Dumbbell Hang Snatches 5 Strict Pull-Ups Strength Every Minute on the Minute for 8 Rounds: 1 Hang Power Clean + 1 Hang Clean Build to an RPE 7 Objective: Start with an empty bar and slowly build in each round until you …
Sunday 10.31.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups 2 Rope Climbs 2 Minute Rest AMRAP 8: 20 …
Friday 10.29.21
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 …
Friday 10.29.21
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds: 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 …
Sunday 10.31.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups 2 Rope Climbs 2 Minute Rest AMRAP 8: 20 …
Sunday 10.10.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups, 2 Rope Climbs, 2 Minute Rest AMRAP 8 20 …
Monday 10.11.21
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Sunday 10.10.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups, 2 Rope Climbs, 2 Minute Rest AMRAP 8 20 …
Monday 10.11.21
Warm-Up 2 Rounds: 200m Run 15 Ring Rows 10 Air Squats 5 Hang Muscle Cleans 10 Hang Muscle Snatches 15 Sit-Ups Strength Build to a heavy 2 Hang Power Clean (A 2@ RPE8 in the Hang power Clean) Then perform the following below: 1 Hang Power Cleans Every Minute on the Minute for 5 Rounds. …
Wednesday 09.29.21
Warm-Up 3 Rounds 200m Run 10 Wall Balls 10 Walking Lunges 1 Rope Climb Strength Push Press + Split Jerk (1 + 3) Build to an RPE 6 for 3 sets. Objective: Build to an RPE of 6 for 3 sets in the complex of 2 push presses followed by 3 split jerks. In this …