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 …
Tag Archives: Air Squat
Wednesday 01.31.24
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 …
Monday 01.22.24
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 …
Friday 01.19.24
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 …
Wednesday 01.17.24
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 …
Tuesday 01.16.24
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 …
Tuesday 01.09.24
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 …
Thursday 12.28.23
Warm-Up A) 3 rounds: 10m High Knees 10m Butt Kickers 10m Broad Jump 30 Second Plank B) 3 Rounds: 15 Russian Swings 15 Air Squats 15 Strict Press with DB Strength Deadlift 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Monday 12.25.23
Warm-Up A) 1 round: 500m Row at RPE 6 Then, 4 rounds of: 8 Ring Rows 12 Push-Ups 16 Air Squats B) 3 rounds with an empty bar: 3 Hang Power Snatch 3 Overhead Squats 3 Hang Power Cleans 3 Front Squats Workout 12 Days of Christmas 1 Deadlift 2 Hang Power Clean 3 Front …
Sunday 12.24.23
Warm-Up A) 3 Rounds: 200m Run 20 Double-Unders 10 Air Squats B) 4 Rounds: 10 Empty Bar Back Squats 10 cal Row 10 Push-Ups 5 Chest-to-Bar Pull-Ups 5 Burpees Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 90% of …
Saturday 12.23.23
Warm-Up A) 3 Rounds: 5 Calorie Row 10 Walking Lunges 15 Ball Slams B) 3 Rounds: 10 Hang Power Cleans with an empty bar 10 Air Squats 10 Strict Press Strength Power Clean 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Then 85% …
Wednesday 12.13.23
Warm-Up A) EMOM x 12 min: 150m Row B) 10 Calorie Bike C) 2 Rounds: 5 Air Squats 20M Butt Kickers 5 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 90% of 5@ RPE9 for 2 more …