Air Squat

G WOD – WEDNESDAY 25.05.22 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat – Burpees

PRE-WORKOUT STRENGTH
every 60 sec x 5 set perform 5 strict press from the floor.
5 strict press Tempo 20X2
the press up and the return to the rack position.
• Record the heaviest load lifted as long as athletes were able to stick
to the tempo.

CONDITIONING

“MONTE ZUMA”*
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

*compare to 14.12.20

“ HOME WOD” MONDAY 16.03.21 – “THE SAME SOUP”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups

CONDITIONING

“THE SAME SOUP”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats

*compare to 16/03/20

G WOD – MONDAY 14.12.20 – ”MONTE ZUMA”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
Air Squat

CONDITIONING

“MONTE ZUMA”
10 Rounds for Max Effort in a 20 minutes time cap
40 Sec Air Squat
40 Sec Burpees
40 Sec Sit Up

GW WOD – THANKS GOD IT’S FRIDAY 09.10.20 – “MODIFIED CHIEF”

MOBILITY & WARM UP
EMOM x 16 (4 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Shoulder Press – Push Press – Push Jerk

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
2 Shoulder to Over Head #52/35
4 Push Ups
6 Air Squats

Round 2 – Same repetition scheme as round 1, but now with working load:
1 Shoulder to Over Head #52/35
2 Push Ups
4 Air Squats

CONDITIONING

“Modified Chief”

5 Sets
3:00 Amrap
3 Shoulder to Over Head #52/35
6 Push Ups
9 Air Squats
– rest 1:00 between sets –

G WOD – THURSDAY 20.08.20 – “ONCE IT WAS CINDY”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

SKILLS & SPECIFIC WARM UP

Air Squat – Kipping

CONDITIONING

“ONCE IT WAS CINDY”

AMRAP 15 minutes
1 Strict Pull Up
2 Push Ups
3 Air Squats
2 Strict Pull Ups
3 Push Ups
4 Air Squats
3 Strict Pull Ups
4 Push Ups
5 Air Squats

Continue pattern untill 15 minutes

G WOD – THANKS GOD IT’S FRIDAY 31.07.20 – ”LEAVE OR DOUBLE”

MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
6 Pushups + 9 Air Squats + 12 Sit-Ups
1:00 Double Unders
Rest 1:00
Then:
2 Rounds:
5 Plank Inch Worm
5 Spiderman & Reach x side

CONDITIONING

“LEAVE OR DOUBLE”

AMRAP 20 Min
5 strict Pull Ups
10 Push Ups
15 Air Squats
10 strict Pull Ups
20 Push Ups
30 Air Squats
20 strict Pull Ups
40 Push Ups
60 Air Squats

continue the pattern until the end of the 20 minutes

WMG WOD – MONDAY 06.07.20 – “CRASH”

MOBILITY&WARM UP

10 Minutes For Quality

200 Meter Run or Row
20 Plank March
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Shoulder Press – Push Press – Push Jerk

Warmup Set 1

5 Shoulder To Overhead
10 Double Unders
15 Air Squats

Build to Workout Weight

Warmup Set 2 x 2 rounds

3 Shoulder To Overhead
6 Double Unders
9 Air Squat

CONDITIONING

“CRASH”

3 Rounds For Time in 15 minutes Time Caps
25 Shoulder To Overhead #43/30
50 Double Unders
100 Air Squat

WMG WOD – WEDNESDAY 17.06.20 – “DEVIL’S DUMBELL“

MOBILITY&WARM UP

3 Rounds

400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Warmup Set 1

6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat

Build to Workout Weight

Warmup Set 2

6 Alternate DB Snatch
8 Single Arm Overhead Lunges
200 mt Run
10 Air Squat

CONDITIONING

“DEVIL’S DUMBELL“

5 Rounds For For Time:
10 Alternate DB Snatch #22.5/15
20 Single Arm Overhead Lunges
400 mt Run
50 Air Squat

GM WOD – THURSDAY 27.02.20 – “ACTIVE RECOVERY”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
FOR TIME:
100SU/50DU
40 Air Squat
30 AB-Mat Sit Ups
20 Push Ups
10 Burpees
20 Pushj Ups
30 AB-Mat Sit Ups
40 Air Squat
100SU/50DU

G WOD – THURSDAY 06.02.20 – “ACTIVE RECOVERY”

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
AMRAP 10 (as many rounds possible in 10 minutes EASY )

10 RKB Swings #2/416
10 Burpees
10 Sit-Ups
10 Air Squats