G WOD – MONDAY 14.12.20 – ”MONTE ZUMA” G WOD – MONDAY 14.12.20 – ”MONTE ZUMA”
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Air Squat

Home / Posts Tagged "Air Squat"

Tag: Air Squat

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

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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 –

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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

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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

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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

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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

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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

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G WOD – THURSDAY 06.02.20 – “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”
AMRAP 10 (as many rounds possible in 10 minutes EASY )

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

Read More
GW WOD – THANKS GOD IT’S FRIDAY 17.01.20 – “AIR FRYER”

MOBILITY & WARM UP

10 Minutes For Quality:

10 Wall Squats 
200 Meter Row
10 Seconds Walkouts

Then: 1 Round of Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP 

Clean Warm Up – Jerk

Warmup Set 1

With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)

Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats

CONDITIONING

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43

Read More
MG WOD – THANKS GOD IT’S FRIDAY 15.11.19 – “ONCE I WAS A HERO”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP
Air Squat – Push Up
3 rounds: 6 Air Squats – 6 Push Ups – 6 Walking Lunges – 6 Cal Row

CONDITIONING
“ONCE I WAS A HERO”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
24 cal Row

Read More

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  • M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

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