Warm-Up 10 Minutes of Movement 200m Row 10 Walking Lunges 10 Air Squats 200m Run 10 Overhead Squats – With an Empty Bar 20 Knee Raises Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for …
Tag Archives: Air Squat
Thursday 08.18.22
Warm-Up 2 Rounds: 20 Russian Swings 15 Air Squats 10 Hand Release Push-Ups 5 Burpees Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 x 2 Strength Tip Hang Power Clean: You should have the weight in the middle of the foot, and keep …
Tuesday 08.23.22
Warm-Up 400m Run 3 Rounds: Then, With an Empty Bar 3 Muscle Cleans – Above the Knee 3 Strict Press 3 Muscle Cleans – Above the Knee 3 Front Squats Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 3 Reps @ RPE 8 …
Tuesday 08.16.22
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …
Monday 08.15.22
Warm-Up 3 Rounds: 200m Run 10 Dumbbell Snatches – Left 5 Hand Release Push-Ups 10 Dumbbell Snatches – Right 5 Hand Release Push-Ups 10 Muscle Snatches – With an Empty Bar from Above the Knee Strength Hang Power Snatch – Above the Knee 3 Reps@ RPE 5 3 Reps@ RPE 6 3 Reps@ RPE 7 …
Thursday 08.18.22
Warm-Up 2 Rounds: 20 Russian Swings 15 Air Squats 10 Hand Release Push-Ups 5 Burpees Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 x 2 Strength Tip Hang Power Clean: You should have the weight in the middle of the foot, and keep …
Tuesday 08.16.22
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …
Tuesday 08.09.22
Warm-Up 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups 15 Air Squats Strength 1-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. …
Monday 08.15.22
Warm-Up 3 Rounds: 200m Run 10 Dumbbell Snatches – Left 5 Hand Release Push-Ups 10 Dumbbell Snatches – Right 5 Hand Release Push-Ups 10 Muscle Snatches – With an Empty Bar from Above the Knee Strength Hang Power Snatch – Above the Knee 3 Reps@ RPE 5 3 Reps@ RPE 6 3 Reps@ RPE 7 …
Saturday 08.06.22
Warm-Up 2 Rounds: 200m Run 20 Russian Swings 20 Singles 20 Air Squats 20 Double Unders Workout Variation A: 0:00-5:00 800M Row 5:00-10:00 800M Run 10:00-15:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 15:00-20:00 30 Box Jumps 30 Pull-Ups 20:00-25:00 40 Wall Balls, 20#/14# 40 KB Swings, 53#/35# 30:00-35:00 800M Run 35:00-40:00 800M Row …
Tuesday 08.09.22
Warm-Up 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups 15 Air Squats Strength 1-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. …
Wednesday 08.03.22
Warm-Up 2 Minutes of Rowing at RPE 6 Then, 3 Rounds: 8 Tempo Air Squats (3 Second on the count down) 8 Hang Dumbbell Snatches – Lite Then, 1 Minute of Rowing at RPE 6 Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 …