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 …
Tag Archives: Air Squat
Saturday 02.08.25
Warm-Up A) 3 Rounds: 15 Russian Swings 10 Toes-to-Bar 1-minute Row B) 5 rounds: 10 Double-Unders 5 Air Squats 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×3 rounds Strength Tip Deadlift: the bar should be one inch lower. Feet are in the athletic position, hip …
Friday 01.31.25
Warm-Up A) 20 sec on/10 sec rest, alternate each station: A- Jump Rope B- Burpees C- Air Squats D- Sit-Ups B) 3 Rounds with an empty bar: 5 Romanian Deadlifts 5 Front Squats 5 Thrusters Strength Hang Squat Clean, Above Knees 3 @ RPE 6 3 @ RPE 7 3 @RPE 8×3 rounds Strength Tip …
Wednesday 01.22.25
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 …
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 …