Warm-Up 3 Rounds: 400m Run 4 Burpees 4 Strict Pull-Ups 8 Deadlifts, with an empty bar 8 Front Squats, with an empty Bar 8 Hang Power Snatches, with an empty bar Workout Choose variation A for a workout with weights or B for a bodyweight workout: Variation A 12 minutes: 2000m Row Then, max rounds …
Tag Archives: Air Squat
Friday 06.04.21
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 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 Front …
Friday 06.04.21
Warm-Up 8 Minutes of Movement 10 Air Squats 10 Ring Rows 5 Burpees 10 Wall Balls 5 Strict Pull-Ups Strength Front Squat 2 Reps @ RPE 5 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 Front …
Tuesday 06.01.21
Warm-Up 3 Rounds: 10 Calorie Row 10 Air Squats 5 Hang Squat Cleans, with an empty barbell 5 Strict Press, with an empty barbell Strength 1 Power Clean 2 Front Squats – 3 sets at an RPE 8 Note: we are going to work on complexes for the next 4 weeks with our Olympic lifts. …
Monday 05.31.21
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Sunday 05.30.21
Warm-Up 2 Rounds: 30 Jumping Jacks 15 Air Squats 30 Walking Lunges 15 Push-Ups 30 Jumping Jacks 15 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B. Station A: 6 Burpees 12 …
Tuesday 06.01.21
Warm-Up 3 Rounds: 10 Calorie Row 10 Air Squats 5 Hang Squat Cleans, with an empty barbell 5 Strict Press, with an empty barbell Strength 1 Power Clean 2 Front Squats – 3 sets at an RPE 8 Note: we are going to work on complexes for the next 4 weeks with our Olympic lifts. …
Monday 05.31.21
Warm-Up 2 Rounds: 400m Run 10 Hang Dumbbell Snatches 10 Ring Rows 10 Hand Release Push-Ups 10 Air Squats Strength 1 Push Press 2 Split Jerk -3 sets at an RPE 8 Note: 1 set is all 3 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or an …
Sunday 05.30.21
Warm-Up 2 Rounds: 30 Jumping Jacks 15 Air Squats 30 Walking Lunges 15 Push-Ups 30 Jumping Jacks 15 Sit-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every 3 Minutes for 8 Rounds. Alternate Station between Station A and Station B. Station A: 6 Burpees 12 …
Thursday 05.27.21
Warm-Up 2 Rounds: 50 Mountain Climbers 10 Pause Air Squats 10 Dumbbell Thrusters Strength Front Squat 4 Reps @ RPE5 4 Reps @ RPE6 4 Reps @ RPE7 4 Reps @ RPE8x2 Objective: build to an RPE of 8 for 4 repetitions in the Front Squat or 2 sets. We are using the RPE chart …
Wednesday 05.26.21
Warm-Up 3 Rounds: 8 Strict Presses, with an empty bar 16 Jumping Jacks 8 Walking Lunges 16 Jumping Jacks 8 Push Presses, with an empty bar Strength 1 Push Press 2 Power Jerk 3 Split Jerk 5 sets at an RPE 7 (compare to 5/21/21) Note: 1 set is all 6 movements. Build in the …
Monday 05.24.21
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …