Warm-Up 10 Minutes of Movement 250m Row 15 Russian Swings 15 Sumo Stance RDLs 5 Burpees Strength Sumo Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Sumo Deadlift variation for 2 sets. For the sumo …
Tag Archives: Air Squat
Thursday 10.07.21
Warm-Up 2 Rounds 200m Run 20 Ring Rows 20 Air Squats 10 Muscle Snatches 10 Overhead Squats Strength Build to a heavy 2 Hang Power Snatch (a 2@ RPE8 in the Hang Power Snatch) Then perform the following below: 1 Hang Power Snatches Every Minute on the Minute for 5 Rounds. Strength Tip Hang Power …
Sunday 10.03.21
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Sunday 10.03.21
Warm-Up 1 Round 200m Run 200m Row 20 Air Squats 10 Muscle Snatches 5 Overhead Squats 10 Muscle Snatches 5 Empty Bar Thrusters 200m Run Workout Choose variation A for a workout with weights or B for body weight workout. Variation A: For Time: 40 Overhead Squats, 95#/65# 20 Hang Power Snatches, 95#/65# 10 Burpees …
Tuesday 09.28.21
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …
Sunday 09.26.21
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …
Tuesday 09.28.21
Warm-Up 1 Round 400m Run 10 Dumbbell RDLs 10 DB Hang Power Cleans 20 Air Squats with a 1 count pause at the bottom. Strength 1 Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions …
Sunday 09.26.21
Warm-Up 10 Minute of Movement 100m Row 200m Run 3 Deadlifts, with an empty bar 6 Hang Power Cleans, with an empty bar 9 Strict Press, with an empty bar 18 Air squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30 Minute AMRAP 400m Run 20 …
Monday 09.20.21
Warm-Up 10 Minutes of Movement 200m Run 40 Singles 8 Russian Swings 16 Walking Lunges Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 5 repetitions in the Back Squat for 5 reps with a …
Sunday 09.19.21
Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …
Saturday 09.18.21
Warm-Up 2 Rounds: 400m Run 10 V Ups 10 Sit-Ups 10 Strict Press – With an Empty Bar 10 Hang Power Snatches – Above the Knee Strength Build to a heavy 3 Hang Power Snatch (3 @ RPE8 in the Hang power Snatch) Then perform the following below: 2 Hang Power Snatch Every Minute …
Sunday 09.19.21
Warm-Up 200m Run Then, 3 Rounds: 8 Hang Power Snatches – With an Empty Bar 8 Front Squats – With an Empty Bar 8 Box Jumps 4 Strict Pull-Ups Strength Build to a Heavy 3 Hang Power Clean (a 3@ RPE8 in the Hang power Clean) Then perform the following below: 2 Hang Power …