Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Tag Archives: Thrusters
Friday 12.15.23
Warm-Up A) 2 Rounds: 20 Cal Row 20 Sit-Ups 20 Ring Rows B) 3 Rounds: 200m Run 10 GHD Sit-Ups 20 Double-Unders Workout 0:00-10:00 1000m Row 50 Thrusters, with an empty bar 30 Pull-Ups 10:00-20:00 1 Mile Run 20:00 -30:00 15 Power Snatches, 135#/95# 15 Clean and Jerks, 135#95# Max Burpees Over the Bar! Until …
Friday 12.08.23
Warm-Up A) 3 Rounds: 200m Run 10 No Push-Up Burpee 10 Air Squat B) 3 Rounds: 10 Calorie Row 10 Dumbbell Power Cleans, 35#/25# 30 Double-Unders Workout 4 Rounds: 400m Run 20 Calorie Row 10 Hang Power Clean 135#/95#. AX – 95#/65# 5 Thrusters Then, 2 Rounds: 80 Double-Unders 40 Push-Ups 20 Wall Balls 20#/14# …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Monday 11.13.23
Warm-Up 2 Rounds: 400m Run 8 Empty Bar RDLs 8 Empty Bar Front Squats 8 Empty Bar Thrusters 8 Empty Bar Overhead Squats 4 Burpees Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front Squat …
Tuesday 10.17.23
Warm-Up 2 Rounds: 200m Run 20 Double-Unders 20 Air Squats 10 Strict Press with Barbell Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Tuesday 10.17.23
Warm-Up 2 Rounds: 200m Run 20 Double-Unders 20 Air Squats 10 Strict Press with Barbell Strength 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7 1 Set @ RPE 8×3 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart …
Saturday 09.30.23
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Air Squats 5 Knee Raises Strength Back Squat 5 rep @ RPE 6 5 rep @ RPE 7 5 rep @ RPE 8×1 Objective: Build an RPE of 8 for 5 repetitions in the Back Squats for one set of 5 repetitions. In this set, we are using …
Wednesday 09.27.23
Warm-Up 2 Rounds: 200m Run 7 Ring Rows 7 Air Squats 200m Run 7 Pull-Ups 7 Empty Bar Thrusters Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: “Daniel” For Time: 50 Pull-ups 400M Run 21 Thrusters, 95#/65# 800M Run 21 Thrusters, 95#/65# 400M Run 50 Pull-Ups …
Tuesday 09.12.23
Warm-Up 2 Rounds: 12 Cal Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Wednesday 09.06.23
Warm-Up 2 Rounds: 12 Calorie Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …
Tuesday 09.12.23
Warm-Up 2 Rounds: 12 Cal Bike 12 Air Squats 12 Knee Raises 12 Muscle Cleans with a Barbell Strength 1 Clean High Pull + 1 Power Clean + 1 Clean High Pull + 1 Power Clean 1 Set @ RPE 6 1 Set @ RPE 7×2 Strength Tip Here we are using the RPE chart …