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.


5 rounds of

  • 10 DB Pivot Push-Ups (15/10)
  • 10 Alt Renegade Rows
  • 5 Frog Hops
  • 5 Hang Cleans
  • 5 push press
  • 1 man maker

Chipper Teams of Three

  • 1st Segment
    • 210/180 Cal Ski
    • 210 Weighted Lunges (50/30 use DBs or KBs)
  • 2nd Segment
    • 210 Box Step-ups (24″/20″)
    • 210 Sit-ups
  • 3rd Segment
    • 210 Air Squats
    • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

For 25 min

  • 3 mile (4800m) C2 Bike / Spin Bike
  • Max Rounds of:
    • 10 KB Bent Over Rows (35/25)
    • 20 Sit-ups
    • 30 Air Squats

For Time

  • 100 Box Step-ups
  • 100 push-ups
  • 100 air squats

For Time (30min Cap)

  • 800m Run
  • 200 push-ups
  • 300 air squats
  • 800m Run

Break the push-ups and squats up as needed.