Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty bar + 10 Air Squats Even minutes: 10 Step Ups on a Box + 10 Ring Rows B) 2 Rounds: 200m Row – Rest 60 Seconds Strength Back Squat 5 reps @ RPE 6 5 reps @ …
Tag Archives: Air Squat
Sunday 06.30.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Ball Slams 10 Ring Rows Workout With a Partner complete the following: 800m Run 12 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 400M Run 6 Rounds: 5 Power Cleans, 135#/95# …
Saturday 06.22.24
Warm-Up A) 2 Rounds: 200m Run 20 Ring Rows 20 Sit-Ups 20 Air Squats B) 2 Rounds: 4 Sumo Deadlift High Pull 4 Front Squat, with an empty barbell 4 Push Press, with an empty barbell 200m Run Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength …
Friday 06.21.24
Warm-Up A) 3 Rounds: 10m Bear Crawl 10m Duck Walk 10 Ring Rows 10 Hand Release Push-Ups B) 3 Rounds: 20 Single Unders 10 Air Squats 5 Burpees Strength Superset A and B then rest 3 minutes. A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip Note: you will be superseding the movements …
Wednesday 06.19.24
Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 1 round: 5 Press 5 Push Press 10 Cal Row Strength Push Press 5 reps @ RPE7 5 reps @ RPE8 x 2 sets 5 reps @ RPE9 x 2 sets Strength Tip Objective: …
Sunday 06.16.24
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …
Monday 06.10.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Monday 06.03.24
Warm-Up A) 4 Rounds: 5 Calorie Row 10 Air Squats 10 Sit-Ups B) Every Minute On the Minute x 2 rounds: 4 Front Squats, with an empty barbell 4 Push Press, with an empty barbell 4 Hang Clean, with an empty barbell Sit-Ups in the remaining amount of time Strength Clean 2 @ RPE 6 …
Monday 05.27.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6 Wall Balls 6 Ring Rows 6 Tempo Push-Ups 12 Sit-Ups Workout “Murph” For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of …
Friday 05.24.24
Warm-Up A) 3 Rounds: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, above knees 200m-200m-200m Run Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean: 1 @ RPE 6 1 @ RPE 7 1 @ RPE 8×3 sets Strength Tip …
Monday 05.13.24
Warm-Up A) 2 Rounds: 10 Wall Balls 10 Sit-Ups 10 Dumbbell Push Press B) 2 Rounds: 3 Strict Pull-Ups 10 cal Row 10 Ring Rows 10 cal Row 15 Air Squats 10 cal Row Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1@ RPE 6 1@ RPE 7 1@ …
Friday 05.10.24
Warm-Up A) 2 Rounds: 15m Butt Kickers 15 Air Squats 15m High Knee 15 Sit-Ups B) 2 Rounds: 5 Knee Raises 3 Toes-to-Bar 5 Burpees 3 Strict Pull-Ups Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8×2 sets Objective: build to an RPE of 8 for 2 sets of 3 repetitions with …