Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …
Tag Archives: Strict Press
Sunday 03.10.24
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Press 10 Knee Raises 1 Minute Plank B) 3 rounds: 5 Strict Press 5 Box Jumps 20 Singles Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 5 repetitions …
Saturday 03.09.24
Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Snatches, Left 10 Dumbbell Snatches, Right 10 Air Squats B) 3 rounds with an empty bar: 5 Back squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength …
Saturday 03.02.24
Warm-Up A) 3 rounds: 400m Run 20m Butt Kicker 15 Ring Rows 10 GHD Sit-Ups B) 3 rounds with an empty bar: 10 RDLs 10 Bent-Over Rows 10 Strict Press Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of …
Sunday 02.25.24
Warm-Up A) 3 rounds: 150m Row 15 Russian Swings 15 Knee Raises 15 Air Squats B) 2 rounds: 10 Romanian Deadlifts 10 Strict Press 200m Run Strength Tempo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Strength Tip Objective: build to an RPE of 8 for 5 …
Saturday 02.24.24
Warm-Up A) 3 rounds: 10 Calorie Row 10 Wall Balls 10M Bear Crawl B) 3 rounds with an empty bar: 8 Strict Press 8 GHD Sit-Ups 8 Box Jumps Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: build to an RPE of 8 for …
Thursday 02.22.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B)EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength EMOMx12: A- 1-2 Muscle-Ups B- 12/9 Calorie Bike C- Rest Objective: choose a muscle-up variation ( ring or bar) and complete …
Tuesday 02.20.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups B) EMOM x 6: Odd Minutes: 8 Shoulder Rolls 20 Double-Unders Even Minutes: 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 Objective: build to …
Wednesday 02.14.24
Warm-Up A) 1 round: 400m Run 10 Push-Ups 10 Air Squats 10 Sit-Ups B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE …
Saturday 02.03.24
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbells Press, Left 10 Dumbbells Press, Right 10 Dumbbells Lunges B) 3 Rounds: 10 Overhead Squats, with an empty bar 10 Overhead Lunges 10 Strict Press, with an empty bar Strength Overhead Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×3 …
Thursday 02.01.24
Warm-Up A) 2 rounds: 12 Calorie Bike Then, 12 Ball Slams 12 Dumbbell Strict Press 12 Dumbbell Front Squats B) 3 Rounds: 10 Walking Lunges 10 Hand-Release Push-Ups 10 Wall Balls, 10 Hand-Release Push-Ups Strength Every 75 seconds x 8 rounds at RPE 7: 3 Split Jerks Objective: build to an RPE of 7 for …
Sunday 01.28.24
Warm-Up A) 2 Rounds: 200m Run 200m Row 20 Sit-Ups B) 3 Rounds: 10 Kettlebell Swings 10 Overhead Squats with an empty bar 10 Strict Press with an empty bar Strength Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of …