Warm-Up 6 minutes for quality: 6 Calorie Bike 12 Air Squats 6 Burpees 12 Knee Raises Strength Reverse Barbell Lunges 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: build to an RPE of 8 for 5 repetitions in the Reverse Barbell Lunge for 1 set of 5 …
Tag Archives: Air Squat
Sunday 09.15.24
Warm-Up 4 Rounds: 10 Calorie Row 10 Air Squats 10 Russian Kettlebell Swings 10 Ring Rows Strength Touch and Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Strength Tip Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, …
Thursday 09.12.24
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders 5 Strict Toes-to-Bar After you have completed all 3 rounds complete 3 rounds of the following with an empty bar: 5 Hang Power Cleans 5 Hang Squat Cleans 5 Front Squats Strength Squat Clean 2 @ RPE 8 Then take 85% of your RPE 8 of the day …
Saturday 09.07.24
Warm-Up 4 Rounds: 200m Run 10 Ring Rows 10 Walking Lunges 5 Burpees 5 Air Squats Strength Reverse Barbell Lunges 6 reps @ RPE 6 6 reps @ RPE 7×4 Objective: Build to an RPE of 7 for 6 repetitions in the Reverse Barbell Lunge for 4 sets of 6 repetitions. Stand in the front …
Friday 09.06.24
Warm-Up 3 rounds: 45 Single-Unders 30 Mountain Climbers 15 Air Squats 15 Russian Swings Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: Buy-in: 30-20-10 Kettlebell Swings, 53#/35# 150-100-50 Mountain Climbers Then, 6 Rounds 3 Power Snatches, 95#/65# 6 Overhead Squats, 95#/65# 12 Burpees Over the Bar 24 …
Wednesday 09.04.24
Warm-Up 2 Rounds 400m Run 20 Walking Lunges 20 Knee Raises 20 Air Squats Strength Reverse Barbell Lunges 8 reps @ RPE 6 8 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 8 repetitions in the Reverse Barbell Lunge for 3 sets of 8 repetitions. Stand in the front rack position …
Friday 08.30.24
Warm-Up A)5 min EMOM (every minute on the minute): 10 Wall Balls, 20lb/14lb 5 Walking Lunges B) Then, 2 Rounds of: 5 Deadlifts, with an empty bar 5 Power Snatches, with an empty bar 5 Overhead Squats, with an empty bar Strength Snatches, from the Floor 3 sets x 5 reps Objective: build over the …
Saturday 08.24.24
Warm-Up A) 4 Rounds – 2min of work each round (rest remaining time): 15 Calorie Row 10 Overhead Lunges, with an empty bar 5 Overhead Squats, with an empty bar B) 3 Rounds with an empty bar: 4 Muscle Snatches 4 Overhead Squats 4 Snatches, from Mid Shin Strength Snatch 2 Snatches Every Minute on …
Tuesday 08.20.24
Warm-Up A) 3 Rounds: 20 seconds Air Squats 10 seconds rest B) 2 Rounds: 10 Lunges 10 Russian Kettlebell Swings 10 Back Squats, with an empty bar 10 Russian Kettlebell Swings Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the …
Thursday 08.15.24
Warm-Up A) 4 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7 Sit-Up 9 Air Squat B) 3 Rounds with an empty bar: 10 Back Squats 20 Single-Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week …
Sunday 07.28.24
Warm-Up A) 1 Round: 800m Run 400m Row 400m Run 200m Row B) 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Minute Plank Workout Buy-in: 400m Run 40 Ball Slams, 35#/25# 200m Run 20 Broad Jumps Then, 4 Rounds: 15 Calorie Row 15 Bar Dips 15 Burpees 15 Knees-to-Elbows Buy-Out: 400m Run 40 …
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …