Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 5 Strict Pull-Ups 5 Bar Dips Strength Back Squat 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8×1 Objective: Build to a top set in the back squat. In this set, we are using the RPE chart …
Tag Archives: Air Squat
Monday 08.09.21
Warm-Up 3-Minutes Rowing at RPE6 Then, 3 Rounds: 10 Wall Balls 10 Hang Dumbbell Snatches – Light Weight Then, 1-Minutes Rowing at RPE6 Strength 1-Count Pause Deadlifts 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: Build to an RPE of 8 for 4 repetitions in the …
Monday 07.26.21
Warm-Up 2-Minute Row Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. Next …
Monday 07.26.21
Warm-Up 2-Minute Row Then, 2 Rounds: 10 Air Squats 15 Ring Rows 10 Lunges 5 Strict Pull-Ups Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8×1 Objective: Build to an RPE of 8 for 2 repetitions in the Back Squat. No Back off sets. Next …
Wednesday 07.21.21
Warm-Up 10 Minutes of Movement 1 Minute on the Bike RPE @ 10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Tuesday 07.20.21
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Sunday 07.18.21
Warm-Up 12 Minutes of Movement 200m Run 20 Air Squats 10 Muscle Snatches 5 Overhead Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2 Rounds For Time 40 Overhead Squats, 75#/55# 20 Hang Power Snatches, 75#/55# 10 Burpees Over the Bar 800m Run …
Wednesday 07.21.21
Warm-Up 10 Minutes of Movement 1 Minute on the Bike RPE @ 10 15 Russian Swings 15 Ring Rows 15 Air Squats Strength Romanian Deadlifts 6 Reps @ RPE 6 6 Reps @ RPE 7 6 Reps @ RPE 8 Then take 85% of your 6@RPE8 weight and perform 6 repetitions every minute on the …
Sunday 07.18.21
Warm-Up 12 Minutes of Movement 200m Run 20 Air Squats 10 Muscle Snatches 5 Overhead Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 2 Rounds For Time 40 Overhead Squats, 75#/55# 20 Hang Power Snatches, 75#/55# 10 Burpees Over the Bar 800m Run …
Tuesday 07.20.21
Warm-Up 2 Rounds: 200m Run 10 Hand Release Push-Ups 20 Walking Lunges 40 Single Unders Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Then take 85% of your 4@RPE8 weight and perform 4 repetitions every minute on the minute for 3 rounds. Objective: Build …
Sunday 07.11.21
Warm-Up 12 Minutes of Movement 10 Calorie Row 200m Run 10 Ring Rows 20 Knee Raises 10 Hang Power Cleans 20 Air Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: AMRAP 8: 10 Strict Handstand Pushups 2 Rope Climbs [2 Minute Rest] AMRAP 8 20 …
Friday 07.09.21
Warm-Up 4 Rounds: 100m Row 5 Air Squats 5 Front Squats – With an Empty Bar 5 Hang Power Cleans – With an Empty Bar 5 Thrusters – With an Empty Bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Clean + 1 Hang Clean Build to an RPE 8 (Compare …