Warm-Up 10 Minutes for quality: 200m Run 20 Air Squats 20 Ring Rows 20 Reverse Lunges 20 Dumbbell Push Presses Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or …
Tag Archives: Air Squat
Sunday 05.04.25
Warm-Up 2 Rounds: 15 Calorie Row 15 Air Squats 15 RDL with an empty bar 15 Sit-Ups Strength Touch and Go Deadlift 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the …
Saturday 05.03.25
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Thursday 05.01.25
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Monday 04.28.25
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 …
Saturday 04.26.25
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 04.23.25
Warm-Up A) 2 Rounds: 200m Row 15 Air squats 10 Lunges B) 3 Rounds: 9 Wall Balls, 20#/14# 15 Knee Raises 21 Double-Unders Strength Front Squat Heavy 8 Then 3 sets x 8 reps at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and …
Monday 04.21.25
Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every minute x 4 rounds: 12 Air Squats 6 Wall Balls, 14#/12# 3 Box Jumps, 20” Workout For Time: 400m Run Then, 40-30-20-10: Wall Ball, 20#/14# 80-60-40-20: Double-Unders Then, 400m Run Then, 20-15-10-5: Burpee Box Jump, 24″/20″ Bench Press Then, …
Tuesday 04.15.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 100m Row 100m Run B) EMOM x 8 minutes: Odd: 5 Air Squats 1 Burpee Even: 10 Sit-Ups 1 Burpee Strength Back Squat Heavy 4 Then 2 sets x 4 reps at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. …
Wednesday 04.09.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kicker 100m Run B) 4 Rounds: 8 Air Squats 2 Pull-Ups Strength Back Squat Heavy 4 Then 2×4 at 10% of heaviest 4 rep Objective: build to a heavy 4 rep squat. Then take 10% off that number and perform the designated number of sets for …
Tuesday 04.08.25
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 …
Monday 04.07.25
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 …