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 …
Tag Archives: Broad Jump
Sunday 08.29.21
Warm-Up 2 Rounds: 200m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 10 Wall Balls 10 Burpees 1 Rope Climb Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 21-15-9 Kettlebell Swing, 53#/35# Calorie Bike Then, 400m Run 30 Wall Balls, 20#/14# 20 …
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 …
Wednesday 08.11.21
Warm-Up 8 Minutes of Movement 200M Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step-Ups Strength Superset A and B, then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-To-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number …
Monday 08.02.21
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 …
Monday 08.02.21
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 …
Wednesday 08.11.21
Warm-Up 8 Minutes of Movement 200M Run 12 Dumbbell Strict Press 12 Ring Rows 12 Step-Ups Strength Superset A and B, then rest 3 minutes. A. 1 Max Set of one of the following movements: Strict Pull-Ups Kipping Pull-Ups Chest-To-Bar Pull-Ups Muscle-Ups (bar or ring) B. Multiply your max repetitions by 60%. That number …
Saturday 07.24.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 (Compare to 7.12.21) Objective: Start with an empty bar and slowly build in …
Sunday 07.18.21
Warm-Up 12 Minutes of Movement 200m Run 20 Air Squats 10 Muscle Snatches 5 Overhead Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2 Rounds For Time 40 Overhead Squats, 75#/55# 20 Hang Power Snatches, 75#/55# 10 Burpees Over the Bar 800m Run …
Thursday 07.15.21
Warm-Up 9 Minutes of Movement 30 Singles 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps 30 Double Unders 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and …
Saturday 07.24.21
Warm-Up 4 Rounds: 10 Step Ups – On Box 5 Hang Power Cleans with Dumbbells 5 Dumbbell Strict Presses Strength Every Minute on the Minute for 12 Rounds 1 Hang Power Clean + 1 Hang Clean Build to an RPE 8 (Compare to 7.12.21) Objective: Start with an empty bar and slowly build in …
Thursday 07.15.21
Warm-Up 9 Minutes of Movement 30 Singles 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps 30 Double Unders 6 Dumbbell RDL’s 6 Dumbbell Presses 6 Box Jumps Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and …