Air Squats

Tags:

2 rounds for time

  • 800m Run
  • 5 rounds of Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
Tags:

10-minute Warm-up


4 Rounds (3-minute AMRAP: 1-minute Rest)

  • 200m Run
  • 15 jump ropes, plates jumps, or jumping jacks
  • 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

  • 10 push-ups
  • 15 Sit-ups
  • 20 lunges (10 each leg)
  • 25 Air Squats

Core Alt Tabata

  • Russian Twists
  • Leg Raises
Tags:

5 min warm-up


10 Min ALT EMOM

  • 10 Burpees
  • 7 Burpees

5 min Recovery


20 Min AMRAP

  • 1000m C2 or 400m Run or 5 Laps around court
  • 32 Sit-ups
  • 24 Lunges
  • 16 Air Squats
  • 8 Box Jumps (24/20)

5 min warm-up


Cindy – 20 min AMRAP

  • 5 pull-ups or bent-over barbell rows
  • 10 push-ups
  • 15 Air Squats

5 min Rest


Deadlift Session

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 Workset

10-Min Warm-Up/Set-up


8 Min Alt EMOM

  • min 1: 25 Wall Balls (20/14)
  • min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 5 / 3 little tire flips
  • min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 8 KB Clean and Jerks (53s / 35s)
  • min 2: 15 Air Squats
Tags:

Sport


A game that must not be named

and complete at some point. Break up as desired.

  • 50 pull-up
  • 100 push-ups
  • 150 Air Squats

10-minute Warm-up/Set-up


E5MOM for 25 minutes

  • 15 cal Assault Bike or 200m Run
  • 1 Round of DT with 80lb Sandbag
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
  • 1 Round of Cindy
    • 5 Pull-Ups
    • 10 Push-ups
    • 15 Air Squats

10 – min Warm-up

ALT E2MOM for 20 Min

  • 2:00 min Air Runner
  • 2:00 min
    • 5 Toes-to-bar
    • 10 Sit-ups
    • 15 Air Squats
    • Rest

10 min Warm-up/Set-up


3 Rounds for Time

  • 1 mile Assault Bike
  • 60 Air Squats
  • 30 Kettlebell Swings (53/35lb)
  • 20 Ring Rows

Inspired by CrossFit Linchpin workout for 1/3/2024

Tags:

Zone2 Day (Cap 30min)

  • 5k Row/Ski or 10K Bike or 3500m Air Runner (Your Choice)
  • Every 4 minutes
    • 10 Push-ups
    • 15 Air Squats

Completing the distance is secondary to controlling the heart rate. Try to maintain 60% – 70% of Max Heart Rate.

If you don’t have an HR monitor, being able to carry on a conversation is a good indicator of zone 2.

If you want to know more about HR and Exercise, here is some info.