air squats

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Monday, October 2, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 6rm
Set 2-6 reps @ 75% of 6rm
Set 3-Max Reps of 6rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: In 25 minutes complete:
200m Run
50 Hand Release Push-ups
50 Pull-ups
50 Air Squats
200m Run
40 Hand Release Push-ups
40 Pull-ups
40 Air Squats
200m Run
30 Hand Release Push-ups
30 Pull-ups
30 Air Squats

With remaining time complete Max Rep Rope Climbs

Monday, September 4, 2017

Workout: ‘Hotshots 19’
6 Rounds for time of:
30 Air Squats
19 Power Cleans (135,95)
7 Strict Pull-ups
400 m Run

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

IN MEMORY OF

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

 

Saturday, April 15, 2017

Workout: 

In teams of 2:
4 Rounds for time of (2 rounds each):
35 Double-unders
30 Air Squats
25 Wall Ball (20,14)
20 Pull-ups
15 Thrusters (95,65)

5 minute rest

As many rounds as possible in 14 minutes of:
(15,12) Calories Airdyne
8 Burpees over barbell
6 Hang Power Cleans (135,105)

Saturday, March 17, 2017

Workout: In Teams of two, as many rounds as reps as possible in 25 minutes of:

Max reps & rounds of ‘Cindy’ (5 Pull ups, 10 Push ups, 15 Air Squats)
while partner accumulates Calories on the Airdyne (25,30)

Switch and Repeat

 

Great job to all our athletes on workout 17.4!!!

Saturday, December 17, 2016

Workout: 8am Class:
Take 20 minutes to build to a 1-Rep Max Snatch

Take 20 minutes to build to a 1-Rep Max Clean & Jerk

9am Class – “Wishing on a WOD”
As many rounds as possible in 30 minutes of:
15 Air Squats
10 Sit ups
5 Push-ups

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Lets make a wish come true!

Our goal is $5,000 that is what it takes to grant one wish. DONATE

Every 37 minutes, a child receives a wish experience that they will remember for the rest of their lives. Wishes provide hope and joy to children and families at a time when they need it most. I have created this page to raise funds to help grant these life-changing wishes. Please support me in this important goal by visiting my fundraising page and making a contribution. Your tax-deductible gift makes a difference to Make-A-Wish and the thousands of eligible children waiting for their wish experience. Whatever you can give will help – it all adds up!

 

Thursday, October 26, 2016

Strength: Front Squat :
7×3 start at 85%, climbing

Workout: Every minute on the minute for 5 minutes of:

6 Hang Power Cleans (135,95)
15 Air Squats

rest 3 minutes

Every minute on the minute for 5 minutes of:
8 Hang Power Cleans (135,95)
10 Front Squats

rest 3 minutes

Every minute on the minute for 5 minutes of:
6 Hang Power Cleans (135,95)
5 Bar Facing Burpees

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Whatever mood you’re in, always get your workout in!

Tuesday, August 2, 2016

Workout:

4 Rounds of Cindy
1 Round of DT
3 Rounds of Cindy
1 Round DT
2 Rounds of Cindy
1 Round of DT
1 Round of Cindy
1 Round of DT

Cindy: 
5 Pull Ups
10 Push Ups
15 Air Squats

DT:
12 Deadlifts (155, 105)
9 Hang Power Cleans
6 Push Jerks

Accessory:

4 Rounds NOT for time of:
5 Weighted Strict Ring Dips
5 Weighted Strict Pull Ups

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Keep a Journal!

 Unless you are a human computer and can remember every lift and workout you should be keeping a log. This will not only help you get ready for workouts but will also assist your coach when their assistance is needed.