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Air Squat

Wednesday 030115

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Stretch: back, hips legs, chest, shoulders. Complete a max set of: Sit-up Back extension Knees to elbow Squat Dip Pull-up Deadlift 2000 meter Row Stretch: back, hips, legs, chest, shoulders. See how tough you can make this workout. This is a high intensity training session. We're just doing one set of each exercise make it a killer! Each set should be a max effort. No … [Read more...] about Wednesday 030115

Friday 030103

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Three round for time of: 45 pound Front squat, 50 reps 20 Pull-ups 20 Dips Notes: 1. Rest only where continuing is physically impossible. 2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest. 3. Squat to a 10" box or platform. … [Read more...] about Friday 030103

Sunday 030105

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Tabata Squats Rest 4 minutes Tabata Squats Rest 4 minutes Tabata Squats Notes: 1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2) Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort. 3) Add the three scores from each effort for a total score for the workout. 4) 60 is a good score. … [Read more...] about Sunday 030105

Saturday 021228

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For time: Back Squat, 20 reps Rest 5 minutes 800 meter run Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes 800 meter run Rest 5 minutes Overhead Squat, 20 reps … [Read more...] about Saturday 021228

Tuesday 021217

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You guessed it, today we are determining our total for the three Powerlifting lifts, the deadlift, bench-press, and the squat. Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight, drop the reps, and lift again. Repeat this process until you've established a max weight for each lift. Total the lifts and submit for ranking. The total is comprised … [Read more...] about Tuesday 021217

Monday 021209

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For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note … [Read more...] about Monday 021209

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