Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Dumbbell Front Squats 200m Run 10 Wall Balls 5 Strict Pull-Ups Strength Full Squat Clean 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the Full squat Clean for 2 repetitions for 3 sets. In this set, we …
Tag Archives: Thrusters
Saturday 10.22.22
Warm-Up 2 Rounds: 40 High Knees 40 Butt Kickers 20 Knee Raises 20 Air Squats 10 Dumbbell Hang Power Cleans 10 Dumbbell Front Squats Strength Full Squat Clean 1 @ RPE5 1 @ RPE6 1 @ RPE 7 1 @ RPE 8 1 @ RPE 9×1 Objective: Build to an RPE of 9 for the …
Sunday 10.16.22
Warm-Up 2 Rounds: 200m Run 10 Dumbbell Deadlifts 10 Dumbbell Front Squats 200m Run 10 Wall Balls 5 Strict Pull-Ups Strength Full Squat Clean 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the Full squat Clean for 2 repetitions for 3 sets. In this set, we …
Friday 09.30.22
Warm-Up 3 Rounds: 200m Run 15 Sit-Ups 10 Thrusters, with an empty bar 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 4 Rounds For Time: 2 Thrusters, 135#/95# 4 Toes-to-Bar 8 Burpees Over The Bar Then, 400m Run Then, 2 Rounds: 2 Thrusters, 135#/95# …
Saturday 09.24.22
Warm-Up 3 Rounds: 1:00 Row 10 Front Squats with an empty bar 10 Presses with an empty bar 10 Overhead Squats with an empty bar 5 Burpees Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 …
Friday 09.30.22
Warm-Up 3 Rounds: 200m Run 15 Sit-Ups 10 Thrusters, with an empty bar 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 4 Rounds For Time: 2 Thrusters, 135#/95# 4 Toes-to-Bar 8 Burpees Over The Bar Then, 400m Run Then, 2 Rounds: 2 Thrusters, 135#/95# …
Thursday 09.22.22
Warm-Up 8 Minutes of Movement 10 Calorie Row 10 Wall Balls 10 Walking Lunges 5 Burpees 5 Hang Squat Cleans – With An Empty Bar Strength Power Clean + Front Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: Build to an …
Saturday 09.24.22
Warm-Up 3 Rounds: 1:00 Row 10 Front Squats with an empty bar 10 Presses with an empty bar 10 Overhead Squats with an empty bar 5 Burpees Strength Power Snatch + Overhead Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 …
Thursday 09.22.22
Warm-Up 8 Minutes of Movement 10 Calorie Row 10 Wall Balls 10 Walking Lunges 5 Burpees 5 Hang Squat Cleans – With An Empty Bar Strength Power Clean + Front Squat (3 + 3) @ RPE 5 (3 + 3) @ RPE 6 (3 + 3) @ RPE 7 x 2 Objective: Build to an …
Monday 09.12.22
Warm-Up 4 Rounds: 20 Singles 10 Doubles 5 Empty Bar Thrusters 2 Rounds: Then, With An Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats Strength Hang Power Clean – Above the Knee 2 @ RPE 5 2 @ RPE 6 2 …
Monday 09.12.22
Warm-Up 4 Rounds: 20 Singles 10 Doubles 5 Empty Bar Thrusters 2 Rounds: Then, With An Empty Bar 4 Muscle Cleans – Above the Knee 4 Strict Press 4 Muscle Cleans – Above the Knee 4 Front Squats Strength Hang Power Clean – Above the Knee 2 @ RPE 5 2 @ RPE 6 2 …
Friday 09.02.22
Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …