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Air Squat

Wednesday 010418

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Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch 21 Rep push-press followed immediately by max set of pull-ups. Rest as needed; you don't need more than three minutes Repeat for total of five combined sets. Run 1 mile. … [Read more...] about Wednesday 010418

Thursday 010419

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Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419

Sunday 010415

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Do three sets of chin-ups. Give yourself entirely to this task. 100% Take any rest needed between sets. Total three sets and submit. Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat to stand with no sudden movements or postural shifts. The “landing” should be invisible to the observer. 50,35,20 reps with one minute break between sets. Time one … [Read more...] about Sunday 010415

Monday 010416

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Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416

Saturday 010407

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You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat), push-ups, and sit-ups and back extensions as possible. There's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.) … [Read more...] about Saturday 010407

Wednesday 010404

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"Tabata Interval" Squat (Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes) Rest 4 minutes 20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press Rest 3 minutes 15 Pull-ups, followed immediately by 15 reps Bench press Rest 2 minutes 10 Pull-ups, followed immediately by 10 reps Bench press Rest 1 minute "Tabata Interval" … [Read more...] about Wednesday 010404

Monday 010402

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Row 1K Pull-up (max set) Dumbell Thruster* (21 reps) Dumbell Thruster (21 reps) Pull-up (max set) Row 1K The idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise. *Dumbell Thruster is from a full squat to a push press overhead … [Read more...] about Monday 010402

Friday 010330

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Today is a hybrid effort from several training modalities and tough!! After a warm-up: Move through the following with a 60 second break between exercises. Row 500 meters for a record time. Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.) Pull-up for PR (shoot for personal best) Deadlift 10 RM weight 10 reps Dips for PR (shoot for personal … [Read more...] about Friday 010330

Saturday 010324

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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 Saturday 010324

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