Warm-Up A) 4 Rounds 2 min each round-rest remaining time 50yd Run 5 KettleBell Swing 35lb/26lb 7 Sit-Up 9 Air Squat B) 3 Rounds with an empty bar: 10 Back Squats 20 Single-Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week …
Tag Archives: Back Squat
Saturday 08.10.24
Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5 Burpee Box Jumps, 24”/20” 15 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 12 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 9 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” …
Wednesday 08.07.24
Warm-Up A) Every 3 Minutes for 4 rounds: 200m Run 15 Wall Balls, unbroken 14#/10# 10 Burpees B) 2 Rounds: 8 Back Squats, with an empty bar 16 Sit-Ups 32 Single Unders Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for …
Thursday 07.25.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kicker 15m Broad Jump 150m Run B) 4 Rounds: 5 Air Squats 5 Ring Rows 5 Toes-to-Bar Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 2 more set of 5 …
Wednesday 07.17.24
Warm-Up A) 1 Round: 400m Row 20m High Knees 20m Butt Kickers 20 Wall Balls 400m Row B) 3 Rounds: 8 Ring Rows 8 Lunges 8 Ball Slams Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 1 more set …
Tuesday 07.09.24
Warm-Up A) EMOMx10 minutes: 40 seconds Row B) 3 Rounds: 10m Broad Jumps 10 Air Squats 10M Bear Crawl 10 Air Squats Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then, 1 more set of 5 at a -10% drop …
Monday 07.01.24
Warm-Up A) Every Minute on the Minute x 8 minutes Odd minutes: 5 Strict Press with an empty bar + 10 Air Squats Even minutes: 10 Step Ups on a Box + 10 Ring Rows B) 2 Rounds: 200m Row – Rest 60 Seconds Strength Back Squat 5 reps @ RPE 6 5 reps @ …
Wednesday 06.26.24
Warm-Up A) Every Minute on the Minute x 8 minutes: Odd: 16 Double Unders + 8 Dumbbell Snatches Even: 8 Slow Front Squats, with an empty bar B) Reverse Tabata 8 rounds, 10-sec work /20-sec rest: Walking Lunges Hollow Hold Strength Back Squat 6 reps @ RPE 6 6 reps @ RPE 7 6 reps …
Sunday 06.23.24
Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
Tuesday 06.18.24
Warm-Up A) 1 Round: 2min Row 30 sec Rest 1:30 min Row 30 sec Rest 1 min Row 30 sec Rest 30 sec Row B) 3 Rounds: 3 Pull-Ups 6 Dumbbell Deadlifts 8 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×3 sets Strength Tip …
Monday 06.10.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Thursday 06.06.24
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …