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Air Squat

Thursday 020131

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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 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 time to … [Read more...] about Thursday 020131

Tuesday 020122

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20 Back squat Rest 5 minutes Run 800 meters Rest 5 minutes Tabata Squat (20 seconds on/10 seconds off X 8) Rest 5 minutes Run 800 meters Rest 5 minutes 20 Overhead squat … [Read more...] about Tuesday 020122

Friday 020111

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Three rounds 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 020111

Thursday 011220

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Clean 5-5-5-5-5 reps 20 inch Box jump, 5 minutes Notes: 1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads. 2. Count jumps that land securely on box within five minutes. … [Read more...] about Thursday 011220

Monday 011203

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24 inch Box jump, 5 reps Squat clean, 10 reps Rest 24 inch Box jump, 10 reps Squat clean, 10 reps Rest 24 inch Box jump, 15 reps Squat clean, 10 reps Rest 24 inch Box jump, 20 reps Squat clean, 10 reps Rest 24 inch Box jump, 25 reps Squat clean, 10 reps Rest Notes: 1. No rest during or after the Box-jump. 2. Use heavy load on first set and keep it for each set. 3. Rest as … [Read more...] about Monday 011203

Thursday 011101

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Back squat, 5-5-3-3-1-1 reps Rest Tabata Squat/Push-up Intervals. First interval (20 seconds) Squat, rest (10 seconds), second interval (20 seconds) Push-ups. In this manner alternate all 8 intervals. Score the eight intervals by finding the weakest product (multiply) of squat and push-up reps from all eight intervals. Rest Time 100 Push-ups Notes: 1. Same structural theme as … [Read more...] about Thursday 011101

Friday 011019

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Three rounds for time of: 5 Muscle ups Tabata Squat Notes: 1. Try to get all five muscle-ups from the hang. 2. Shoot for "twenties" on the T-squats 3. Take any rest you need between efforts, yet complete the workout within 45 minutes. 4. If you get all five muscle-ups from a single hang on each of the three sets and manage a twenty score for the weakest of all 24 T-squat … [Read more...] about Friday 011019

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