Airdyne

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, January 16, 2018

Skill: Supersets – 5 Rounds of:
5 Kipping pull-ups + 5 Butterfly Pull-ups
20 Banded Tricep Extension

Workout: : 6 Rounds for time of:
20/16 Calories Airdyne
12 Hang Clean and Jerks (95,65)
20 ft. Walking Front Rack Lunge Steps (95,65)

Monday, January 8, 2018

Strength: Squats 20 reps of back squats unbroken. Add 5
lbs. to last week’s weight.

workout: Every Minute On The Minute For 20 Minutes:
1st min – 15/12 Calorie Airdyne
2nd min – 12 Dumbbell Front Rack Lunges(50,35)
3rd – 10 Pull-ups
4th – 10 Burpee Box Jumps

Wednesday, January 3, 2018

Skill: Every Minute on the Minute for 10 Minutes
Odd :20 seconds of Kipping Pull-ups
Even :20 seconds of Toes to Bar

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
3 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
6 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
*add 3 calories each round

Wednesday, December 13, 2017

Workout: For Time:
21 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
21 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
7 Rope Climbs
15/12 Calorie Airdyne
15 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
15 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
5 Rope Climbs
15/12 Calorie Airdyne
9 Dumbbell Power Snatch (50,35) Right
15/12 Calorie Airdyne
9 Dumbbell Power Snatch (50,35) Left
15/12 Calorie Airdyne
3 Rope Climb
15/12 Calorie Airdyne

Tuesday, December 5, 2017

Skill: Every 30 Seconds for 5 Minutes
4-8 Kipping Handstand Push Ups

Workout: As Many Rounds As Possible In 15 Minutes of:
1 Legless to 10’+ 1 Regular Rope Climb to 15′
20/16 Calorie Airdyne (STANDING only)
4 Squat Cleans (155,105)