Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 10.6.21) Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets …
Tag Archives: Back Squat
Tuesday 10.12.21
Warm-Up 3 Rounds: 200m Run 200m Row 10 Calorie Bike 10 Wall Balls Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 (Compare to 10.6.21) Objective: Build to an RPE of 8 for 5 repetitions in the back Squat for 5 reps for 2 sets …
Wednesday 10.06.21
Warm-Up 8 Minutes of Movement 60 High Knees 60 Butt Kickers 12 Wall Balls 12 Russian Swings 12 Sit Ups Strength 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 …
Wednesday 10.06.21
Warm-Up 8 Minutes of Movement 60 High Knees 60 Butt Kickers 12 Wall Balls 12 Russian Swings 12 Sit Ups Strength 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 …
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 …
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 …
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 …
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 …
Monday 09.13.21
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …
Monday 09.13.21
Warm-Up 1 Round: 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar 250m Row 15 Air Squats 5 Burpees 15 Overhead Squats – With an Empty Bar Strength 2-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×1 Objective: …
Sunday 09.05.21
Warm-Up 2 Rounds: 250m Row 10 Push-Ups 10 Ring Rows 10 Air Squats 5 Empty Bar Presses 5 Empty Bar Back Squats Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 500m Row 25 Pull-Ups 500m Row 25 Hand Release Push-Ups Then, 100 Wall Balls, …
Saturday 09.04.21
Warm-Up 30 Step Ups Then with an empty Barbell – 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets: 1 Power Clean 2 Squat Cleans All sets completed at an RPE 8. (Compare to 8.27.21) Strength Tip Power Clean: You should have the weight in the middle of …