Airdyne

Friday, April 27, 2018

Workout: For Time:
80/75 Airdyne
25 Kettlebell Swings (RX+ 70,53 RX 53,35)
25 Overhead Weighted Sit-ups (45,25)
2 Rounds
20/15 Calorie AD
20 Kettlebell Swings (RX+ 70,53 RX 53,35)
20 Overhead Weighted Sit-ups (45,25)
Then
80/75 Airdyne
15 Kettlebell Swings (RX + 70,53 RX 53,35)
15 Overhead Weighted Sit-ups (45,25)

Thursday, April 19, 2018

Strength: Clean Grip Deadlift
On the 0:00 – 8 Reps @ 50% of 1RM Clean
On the 1:00 – 7 Reps @ 55% of 1RM Clean
On the 2:00 – 6 Reps @ 60% of 1RM Clean
On the 3:00 – 5 Reps @ 65% of 1RM Clean
On the 4:00 – 4 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 6 Rep @ 75% of 1RM Clean
On the 7:00 – 5 Rep @ 80% of 1RM Clean
On the 8:00 – 4 Rep @ 82% of 1RM Clean
On the 9:00 – 3 Rep @ 85% of 1RM Clean
On the 10:00 – 1 Rep @ 87% of 1RM Clean

Workout: As Many Rounds and Reps as Possible in 4 Minutes of:
15 Calorie Airdyne
15 Clean Grip Deadlift (115/80)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of:
12 Calorie Airdyne
12 Clean Grip Deadlift (135/95)
Rest 1:30 Minutes
As Many Rounds and Reps as Possible in 2 Minutes of:
9 Calorie Airdyne
9 Clean Grip Deadlift (155/105)

Tuesday, April 3, 2018

Skill: 4 Sets
Station 1 – Hold Chin Over Bar (:10)
Station 2 – Max Pull Ups in (:50)
Station 3 – Hollow Rocks X 30 Reps
Rest :30 Seconds

Workout: Every 3 Minutes for 24 Minutes Complete:
Station 1 – 40/35 Cal Airdyne
Station 2 – 20 Slam Balls (30,20) + 15 Dumbbell Thrusters (35,25)
Station 3 – 400 Meter Run
Station 4 – 15 Toes to Bar + 10 Handstand Push Ups RX+(Strict)

Saturday, March 31, 2018

Workout: Athletes Start at 0:00
100 Double Unders
50 Strict Barbell Press (45,35)
25 Thrusters (95,65)
At 12:00
2 Rounds
10 Front Squats (135,95)
10 Burpee Chest to Bar Pullup
At 25:00
For Time:
30 Power Snatch (95,65)
At 40:00
1 Mile Run or 160 Cal on Airdyne

Tuesday, March 27, 2018

Skill: Every Minute on The Minute for 9 Minutes of:
Minute 1 Ring Support (:30-:45)
Minute 2 Bar Hang (:50)
Minute 3- Supermans X 25-30 Reps

Workout: Every Minute of The Minute for 20 Minutes of:
Minute 1 15 Slam Balls (30,20)
Minute 2 10-15 Toes to Bar
Minute 3 20,16 Calories on Airdyne
Minute 4 10 Plyo Push Ups (45,25)

Wednesday, March 21, 2018

Skill: 5-3-1 not for time: Rope Climbs
20/16 Calorie Airdyne in between each set

Workout: As Many Rounds and Reps as Possible in 8 Minutes of:
Ladder Style Climbing by 3’s
Thrusters (95/65)
Chest To Bar Pull-ups
Then, 8 minutes to establish a 1RM Snatch

Monday, March 12, 2018

Strength: Back Squat
70% x 4
75% x 4
80% x 3
85% x 3
90% x 2
*rest 60-90 sec as needed in between
efforts

Workout: As Many Rounds and Reps as Possible in 3 Minutes of:
15/12 Calories Airdyne
6 Pistols (Alternating)
8 Box Jump Overs
*Rest 1 Minute
As Many Rounds and Reps as Possible in 4 Minutes of:
15/12 Calories Airdyne
6 Pistols
10 Box Jump Overs
*Rest 1 Minute
As Many Rounds and Reps as Possible in 5 Minutes of:
15/12 Calories Airdyne
6 Pistols
12 Box Jump Overs

Thursday, March 8, 2018

Skill: Every Minute On The Minute for 10 Minutes
Odd – Max Distance Handstand Walks
Even – 3 Bar Muscle-ups

Workout: 5 Minutes – Airdyne
1:00 Legs & Arms
:30 Legs only
:30 Arms only
1:00 Legs & Arms
:30 Legs only
:30 Arms only
1:00 Legs & Arms

4 Rds. – Bike Erg for MAX Distance
2:00 @ Damper 3
1:00 @ Damper 4
2:00 @ Damper 1
*Rest 2 minutes in between rounds