Posts Tagged ‘Air Squats’


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Pullups
10 Pushups
15 Air Squats

800m Cruise Intervals

5 Rounds:
5 Chinups
10 Ring Dips
15 Step-Ups

800m Cruise Intervals

5 Rounds:
15 Back Extensions
15 Glute Hamstring Raises
15 GHD Situps

800m Cruise Intervals

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Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
Speed Drills
1600m easy run w/4x100m sprints

MetCon:
For Time:

20 Pullups
200m Sprints
30 Pushups
200m Sprints
40 Situps
200m Sprints
50 Air Squats

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Cool-Down:
1600m easy run
Post workout stretching


Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
4 RFT:

800m Cruise Intervals
10 Ring Rows
20 Pushups
30 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

Post total time and distance to comments:


Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
8 RFT:

200m Sprints
5 Pullups
10 Ring Pushups
15 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

Post total time and distance to comments:


For time:

400m Run
5 rounds of “Cindy”
400m Run
5 rounds of “Cindy”
400m Run
5 rounds of “Cindy”
400m Run

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“Cindy”

5 Pullup
10 Pushup
15 Air Squat


For time :

50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Alternating Split Lunge
10 Burpee
20 Pushup
10 Burpee
2min Plank Hold
10 Burpee
20 Pushup
10 Burpee
30 Alternating Split Lunge
10 Burpee
40 Situp
10 Burpee
50 Air Squat

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June 24, 2019

Posted: June 23, 2019 in Uncategorized
Tags: , , ,

10 RFT:

200m Run
10 Pushup
15 Air Squat
20 Situp

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Compare to May 25, 2019