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Posts Tagged ‘Air Squat’

Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Monday 10.14.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
20m Bear Crawls

B) 3 Rounds:

10 Strict Dumbbell Press
10 Air Squats
10 Dumbbell Power Cleans

Strength

Push Jerk

5 reps @ RPE 6×2 sets
5 reps @ RPE 7×2 sets
5 reps @ RPE 8×3 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

E3MOM x 6 minutes, alternating:

A)
24 Calorie Row
12 Wall Balls, 20#/[email protected]

B)
200m Run
20 Hand Release Push-Ups

Workout Tip

Note: you should be able to complete each station with a minimum of 30 seconds of rest.

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

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Monday 09.30.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
15 Air Squats

B) 3 rounds:

12 calorie Row
12 Walking Lunges
12 Ball Slams

Strength

Barbell Lunges

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

40-30-20-10:

Wall Ball, 20#/14#
Calorie Bike

Workout Tip

Wall Balls: you should be able to complete all repetitions in 3 sets or less each round. Scale as needed

Calorie Bike: each section on the bike should not take more than 3 minutes to complete, scale as needed

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Sunday 10.06.19

Warm-Up

A) 4 Rounds:

30 seconds Bike
30 seconds Step-Ups
30 seconds Plank Hold
30 seconds Knee Raises

B) 3 rounds:

30 Single-Unders
20 Air Squats
10 Calorie Row

Workout

“Annie and Dead Weight Cindy”

50-40-30-20-10:

Double-Unders
Sit-Ups

– Rest 3 Minutes

10 Rounds For Time:

3 Deadlifts, CX- 315#/205#. RX- 225#/135#
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Tip

Double-Unders and Sit-Ups: each set should not take you more than 90 seconds to complete. Scale as needed.

Deadlifts: each round should be an unbroken set of 3 repetitions, scale load as needed.

Pull-ups/push-ups/squats: each round of the 3 movements should not take you more than 2 minutes to complete. Scale movements as needed. Substitute pull up with ring rows if needed.

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Friday 10.04.19

Warm-Up

A) 800m Run

Then,
4 rounds of:

10 Air Squats
5 Toes-to-Bar
10 Ring Rows

B) 3 rounds:

200m Row
20 Sit-Ups
200m Jog

Cardio-Hardio:

4 Rounds:
500m Row For Time
– Rest 5 Minutes

Arm You Ready:

3 Rounds for quality:
12 Hammer Curls
12 Close Grip Push-Ups
24 GHD Sit-Ups

Workout

14 Minute AMRAP:

7 Overhead Squats
14 Burpees Over-the-Bar
28 Double-Unders

AX- 95#/65#.
RX- 115#/75#
RX+- 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Overhead Squat: each round of overhead squat should be unbroken, scale load as needed.

Double-Unders: each round of double-unders should not take more than a minute to complete, scale reps as needed!

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Monday 09.30.19

Warm-Up

A) 3 Rounds:

15m High Knees
15m Butt Kickers
15 Air Squats

B) 3 rounds:

12 calorie Row
12 Walking Lunges
12 Ball Slams

Strength

Barbell Lunges

12 reps @ RPE 6×2 sets
12 reps @ RPE 7×2 sets
12 reps @ RPE 8×2 sets

Strength Tip

Each set should build in load to the appropriate RPE for 2 sets.

Workout

40-30-20-10:

Wall Ball, 20#/14#
Calorie Bike

Workout Tip

Wall Balls: you should be able to complete all repetitions in 3 sets or less each round. Scale as needed

Calorie Bike: each section on the bike should not take more than 3 minutes to complete, scale as needed

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Thursday 09.26.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

40 Double-Unders
10 Wall Balls
10 American Swings
40 Double-Unders

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

Buy-in:
120 Double-Unders

Then,
6 Rounds of:

12 Kettlebell Swings, 53#/35#
12 Toes-to-Bar
24 Air Squats

Buy-Out:
120 Double-Unders

Workout Tip

Double Unders: each round of double-unders should not take more than 3 minutes each round. Scale as needed.

Kettlebell Swings and Toes-to-Bar: each round of kettlebells and toes to bars should be completed in unbroken sets, dcale repetitions as needed.

Air Squat: this station should not take more than a minute to complete. Scale as needed.

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Thursday 09.26.19

Warm-Up

A) 2 Rounds:

15m High Knees
15m Butt Kickers
15 Ball Slams
15 Air Squats

B) 1 Round:

40 Double-Unders
10 Wall Balls
10 American Swings
40 Double-Unders

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

Buy-in:
120 Double-Unders

Then,
6 Rounds of:

12 Kettlebell Swings, 53#/35#
12 Toes-to-Bar
24 Air Squats

Buy-Out:
120 Double-Unders

Workout Tip

Double Unders: each round of double-unders should not take more than 3 minutes each round. Scale as needed.

Kettlebell Swings and Toes-to-Bar: each round of kettlebells and toes to bars should be completed in unbroken sets, dcale repetitions as needed.

Air Squat: this station should not take more than a minute to complete. Scale as needed.

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Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 95#/65#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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Sunday 09.15.19

Warm-Up

A) 2 Rounds:

200m Row
200m Run
10 Air Squats
10 Push-Ups

B) 2 Rounds:

5 Hang Power Cleans
5 Push Press
5 Front Squats

Workout

0:00-5:00
800m Run

5:00-10:00
AMRAP:
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder-to-Overhead, 115#/75#

10:00-15:00
800m Row

15:00-20:00
800m Run

20:00-25:00
AMRAP
9 Wall Balls, 20#/14#
6 Power Cleans, 115#/75#
3 Shoulder to Overhead, 115#/75#

25:00-30:00
800m Row

RX+ – 135#/95#
RX – As is.
AX – 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.

Running: this station should not take more than 4 minutes to complete. Scale to 600M

Rowing: this station should not take more than 4 minutes to complete. Scale to 600M

AMRAP: wall balls should be complete in unbroken sets, and power clean should be moderate to light weight, scale as needed. The same weight for power clean should be used for the shoulder to overhead movement.

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