Warm-Up A) Every 1 Minute x 4 minutes: 100m Row B) 1 Round: 400m Run 20 Russian Swings 20 Dumbbell Push Press 20 Lunges 200m Run 10 Russian Swings 10 Dumbbell Push Press 10 Lunges Workout Capacity 18 Minute AMRAP: 1 Deadlift 5 Toes-to-Bar 10 Hand-Release Push-Ups 15 Air Squats – 2 Minute Rest 9 …
Tag Archives: Air Squat
Friday 04.26.24
Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, at mid shin 10-10-10 reps of: Russian Swings Strength EMOMx12 minutes 2 Power Cleans, from floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should …
Wednesday 04.24.24
Warm-Up 1 Round: 3-minute Row at RPE6 Then, 10 Dumbbell Deadlifts 5 Burpees 10 Dumbbell Power Cleans 5 Burpees 10 RDLs – with an empty bar Strength Deadlift 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build …
Friday 04.19.24
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 …
Tuesday 04.16.24
Warm-Up A) 5:00 running clock: 40yd Run 7 Wall Ball 20lb/14lb 7 Sit-Up – 20 sec rest B) For completion: 50 Air Squats *Every time you break, 4 Burpees Strength Back Squat A) 1 set x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session) B) 1 set x 4 reps …
Sunday 04.14.24
Warm-Up A) Tempo work: 3:3:0 (3 sec down, 3 sec bottom hold, full speed up) 5 Air Squats Rest 10 sec 3 Push-Ups Rest 15 sec 5 Air Squats Rest 10 sec 3 Push-Ups B) 500m row @ 2:00 min pace *Sub row with 400m run (moderate pace) Strength Front Squat A) 1 set x …
Thursday 04.11.24
Warm-Up A) 10-8-6-4 Kettlebell Swing 35lb/26lb Air Squat – Rest 20sec *Sub Kettlebell Swing with Burpee B) 3 Rounds x Max Effort: 1min Deadlift, with empty bar 1min Sit-Up – Rest 90sec *Max effort means as many reps as you can during time domain Strength Deadlift A) 1 set x 5 reps @ 70% of …
Monday 04.08.24
Warm-Up A) 2 Rounds: 50 Jump Ropes 25 Mountain Climbers Then, 3 Rounds: 12 Air Squats 9 Push-Ups 12 Sit-Ups Workout Choose variation A for a workout with weights (kettlebell or dumbbell) or B for bodyweight workout. Variation A: 3 set of max Weighted Squats – 3 Minute Rest in between sets 3 Sets of …
Sunday 04.07.24
Warm-Up A) EMOMx20: A – 45 seconds Jumping Jacks B – 45 seconds Wall Walk C – 45 seconds Burpee No Push Up D – 45 seconds – 2 CT Pause Air Squat Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 20 Minutes: 20 Dumbbell Power Cleans …
Thursday 04.04.24
Warm-Up A) 4 Rounds: 8 Calorie Bike 8 Air Squats 16 Russian Swings 16 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE 9 2×4 @ …
Monday 04.01.24
Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps …
Friday 03.29.24
Warm-Up A) 800m Run Then, 4 rounds of: 5 Wall Balls 10 Step-Ups 10 Box Jumps B) 3 Rounds: 10 Ring Rows 10 Push-Ups 10 Dumbbell Deadlifts Workout For Time: 800m Run 80 Air Squats 20 Dumbbell Hang Power Clean and Jerk, 35#/25# 10 Burpee Box Overs, 20″/20″ Then, 400M Run 40 Air Squats 20 …