Warm-Up 8 Minutes of Movement 30 Jumping Jacks 30 High Knees 30 Butt Kickers 14 Lunges 14 Ring Rows 7 Air Squats 7 Strict Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions …
Tag Archives: Back Squat
Tuesday 10.26.21
Warm-Up 8 Minutes of Movement 30 Jumping Jacks 30 High Knees 30 Butt Kickers 14 Lunges 14 Ring Rows 7 Air Squats 7 Strict Pull-Ups Strength Back Squat 3 reps @ RPE 6 3 reps @ RPE 7 3 reps @ RPE 8 Then take 85% of your 3@RPE8 weight and perform 3 repetitions …
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 …
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: …