Tag Archives: Air Squat

Deadlifts then The Chief and some Core work

By | | , , , ,
1 Comment

Wasn’t excited about the workout in the program, so decided to make my own. 

Deadlift

  • Set 1 – 5 x @ 55% of 1RM
  • Set 2 – 3 x @ 65%
  • Set 3 to 8 – 1 x adding 5% per set

Rest 2 minutes between sets.

Then “The Chief” with Pullups.  Against a 3 minute running clock AMRAP of

  • 3 x Strict Pullups
  • 6 x Push Ups
  • 9 x Air Squats

Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.

Three sets of

  • 15 x Tuck Up to V-Up Complex
  • Rest 45 seconds
  • 12-15 x Barbell Rollouts
  • Rest 45 seconds

Results:  Deadlifts 135-155-205-195-220-240-255-275.  Metcon 22 rounds plus 2 Pullups. 

Back Squats then Pullups, Pushups and Air Squats

By | | , , , ,
1 Comment

Take 10 minutes and work up to the working weight (70% of 1RM).  Then every 3 minutes for 15 minutes

  • 5 x Back Squats @ 70%

Then AMRAP in 12 minutes of

  • 1 x Strict Pullups
  • 2 x Pushups
  • 3 x Air Squats
  • 2 x Strict Pullups
  • 4 x Pushups
  • 6 x Air Squats
  • 3 x Strict Pullups
  • 6 x Pushups
  • 9 x Air Squats
  • Etc. until time runs out.

Results: Back Squats @170lbs.  Metcon 8 rounds plus 32 reps (9 pullups 18 pushups and 5 squats).

Bench Press then Box Jumps, Ring Dips and Air Squats

By | | , , ,
1 Comment

9 rounds of Bench Press with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Then for max reps, 5 rounds of.

  • 1 Minute Box Jumps
  • 1 Minute Ring Dips
  • 1 Minute Air Squats
  • Rest 1 Minute

Results:  Bench Press 135-155-165-185-195-205-210-220lbs.  Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.

Power Cleans, Pushups and Air Squats

By | | , , , ,
Comments Off on Power Cleans, Pushups and Air Squats

Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds

  • 3 x Dumbbell Power Clean @ 35lbs per Hand
  • 6 x Pushups
  • 9 x Air Squats

Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)

  • Dynmaic Planks

Results:  5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.