Warm-Up A) 3 Rounds: 10 Calorie Row 10 Calorie Bike 10 Strict Pull-Ups B) 15-12-9: GHD Sit-Ups Air Squats Push-Ups Workout A. 10 Minute Calories on an assault bike at an RPE 8 5 Minute Rest B. EMOMx20: Minute 1: 10% of Bike calories from Workout A. Minute 2: 20 Seconds of Muscle-Ups RX+: Muscle …
Tag Archives: Air Squat
Sunday 01.19.25
Warm-Up A) 3 rounds of: 100m Jog 8 Dumbell Deadlifts 8 Dumbbell Push Press 8 Air Squats 4 Burpees B) 2 Rounds: 5 Thrusters, with an empty bar 5 Deadlifts, with an empty bar 5 Thrusters, with an empty bar 100m Row Workout 2 Rounds: 10 Power Clean and Jerks, 155#/105# 20 Burpees 400m Run …
Friday 01.17.25
Warm-Up A) 2 Rounds: 20m Butt Kickers 20 Sit-Ups 10 Box Step-Ups B) EMOMx10 min: Odd: 30 seconds Row Even: 2 Pull-Ups 4 Push-Ups 8 Air Squats Workout 2 Rounds: 400m Row at RPE 8 2-minute rest between rounds 4 Rounds: 200m Row at RPE 8 2-minute rest between rounds 8 Rounds: 100m Row at …
Thursday 01.16.25
Warm-Up A) 2 Rounds: 20m High Knees 20m Butt Kickers 20 Russian Swings 20 Air Squats B) 3 rounds: 5 Dumbbell Hang Cleans 5 Dumbbell Front Squats 5 Dumbbell Push Press Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart …
Thursday 01.09.25
Warm-Up A) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Air Squats B) 1 Round: 200m Run 200m Row 20 Russian Swings Strength Pause Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×2 rounds Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Sunday 12.29.24
Warm-Up 4 Rounds: 200m Run 10 Wall Balls 5 Muscle Snatches with an Empty Bar 5 Overhead Squats with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8. Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 1 Power Snatch / Even Minutes Perform 1 Squat …
Thursday 12.26.24
Warm-Up 10 Minutes of Movement 200m Run 200m Row 15 Air Squats 10 Front Squats with an Empty Bar 5 Strict Press with an Empty Bar Strength Start with an Empty Bar and Build to an RPE 8 Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 2 Power Cleans / Even …
Wednesday 12.25.24
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 …
Friday 12.20.24
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Hand Release Push-Ups 20 Air Squats 20 Ring Rows Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-25-20-15-10 Cal Row Push Press, 95#/65# Back Squat, 95#/65# 5-4-3-2-1 Rope Climb Variation B: 5 Rounds: For Time …
Tuesday 12.17.24
Warm-Up 7 Minutes of Movement 20 Jumping Jacks 10 Lunges 20 Mountain Climbers 10 Empty Bar Front Squats 20-Second Row at RPE 8 Strength Front Squat 2 rep @ RPE 8 x 1 Then 1 set of 8 repetitions at 80% of 2 rep @ RPE 8. Objective: Build to an RPE of 8 for …
Saturday 12.14.24
Warm-Up [2 Rounds] 2-Minute Row at RPE 6 10 Dumbbell Deadlifts 5 Strict Pull-Ups 5 Burpees Strength 1-Count Pause Deadlift 6 rep @ RPE 6 6 rep @ RPE 7 6 rep @ RPE 8×2 Objective: Build to an RPE of 8 for 6 repetitions in the 1 Count Pause Deadlift for 2 sets of …
Friday 12.13.24
Warm-Up 10 Minutes of Movement 200m Run 10 Walking Lunges 15 Ring Rows 20 Air Squats Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 20-18-16-14-12-10 Chest-To-Bar Pull-ups Front Rack Lunges, 95#/65# Then, 800m Run Then, 20-18-16-14-12-10 Hand Release Push-Ups Front Rack Lunges, 95#/65# Then, …