Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Hand-Release Push-Ups 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Presses 200m Run Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Bench …
Tag Archives: Air Squat
Thursday 07.01.21
Warm-Up 14 Calorie Row 14 Air Squats 14 Lunges 14 Calorie Row 14 Wall Balls 14 Sit-Ups 14 Calorie Row 14 Ring Rows 14 Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the …
Monday 06.28.21
Warm-Up 3 Rounds: 150m Row 10 Sit-Ups 15 Air Squats 10 Overhead Squats with a bar 15 Strict Press with an empty barbell Strength Every Minute on the Minute for 10 Rounds 2 Hang Power Snatches + 1 Hang Snatch Build to an RPE 8 (Compare to 6.23.21) Objective: start with an empty bar and …
Sunday 06.27.21
Warm-Up 10 Minutes of movement: 200m Run 200m Row 10 Kettlebell Swings 10 Wall Balls 10 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 4 Minutes for 6 Rounds. Alternate from Station A to Station B to Station C Station A: 30 Wall Balls, …
Saturday 06.26.21
Warm-Up 2 Rounds: 400m Run 20 Walking Lunges 10 Air Squats 20 Back Squats, with an empty bar 400m Row Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 3 repetitions in the Back Squat for 2 sets. …
Friday 07.02.21
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 RPE8 (Compare to 6.21.21) Objective: Start …
Monday 06.21.21
Warm-Up 3 Rounds: 1 Minute on the bike at a 6/10 effort (RPE6) Then, 10 Air Squats 10 Front Squats with an empty bar 5 Strict Presses with an empty bar 5 Overhead Squats with an empty bar 5 Hang Squat Cleans with an empty bar. Strength Every Minute on the Minute for 10 Rounds …
Sunday 06.20.21
Warm-Up A) 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# …
Friday 06.18.21
Warm-Up 3 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Walking Lunges 4 Strict Press with an empty bar 8 Overhead Squats with an empty bar 4 Hang Power Snatch with an empty bar 8 Hang Squat Snatch with an empty bar Strength Every Minute on the Minute for 10 Rounds 2 Hang Power …
Thursday 06.17.21
Warm-Up 3 Rounds: 40 seconds Row at RPE6 20 seconds Rest 40 seconds Bike at RPE6 Then, 3 Rounds: 10 Air Squats 10 Lunges Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 Objective: build to an RPE of 8 for 4 repetitions in the Back …
Wednesday 06.16.21
Strength Romanian Deadlifts 8 Reps @ RPE6 8 Reps @ RPE7 8 Reps @ RPE8 Note: perform all repetitions without letting go of the bar for each set. Keep tension in the hamstrings for all repetitions. The RDL or Romanian Deadlift starts at the top position of the deadlift with the hips open and legs …
Friday 06.25.21
Warm-Up 4 Rounds: 20 Single-Unders 10 Double-Unders Then, 2 Rounds: 8 Hand-Release Push-Ups 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Presses 200m Run Strength Bench Press 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8×2 Objective: Build to an RPE of 8 for 4 repetitions in the Bench …