Air Squats

Warm-up

• Stretching
  • Calves
  • Hamstring
  • Squat Holds
  • etc
• 2 rds
  • 5 Air Squats
  • 5 push-ups
  • 50m Jog

For Time

• 800m Run
• 100 push-ups
• 2000m C2 Bike
• 150 Air Squats
• 800m Run

2 rounds for time

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

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

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

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