Posts tagged air squat
Workout of the Day - April 1, 2024

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Lunges
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 2x(3+1) @ 75%
- 2x(2+1) @ 82%
- 2x(1+1) @ 90%

Conditioning
15 minute AMRAP:
- 2 Rounds of "Cindy"
- 5 Power Cleans (150/100)
- 15/12 Calorie Row

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = Cindy

WODTim CosseyPower clean, power jerk, pullups, pushups, air squat, power clean, rowing
Workout of the Day - March 7, 2024

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Lunges
- 10 Dumbbell Upright Rows
- 20 Russian Twists

Strength
Overhead Squat:
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 70%

Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 20 Hand Release Push-ups
- 30 Air Squats
- 400m Run

Focus Movement = Power Clean

WODTim Cosseyoverhead squat, Power clean, hand release push ups, air squat, run
Workout of the Day - February 22, 2024

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 PVC Overhead Squats
- 10 Banded Face Pulls
- 15 Candlestick Toe Touches

Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 72%
- 2x2 @ 78%
- 2x1 @ 84%

Conditioning
15 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Calorie Row
- 100m Run

Focus Movement = “Cindy”

WODTim Cosseypower snatch, pullups, pushups, air squat, rowing, run
Workout of the Day - December 23, 2023

12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

WODTim CosseyPush press, front squat, Power clean, deadlift, pullups, box jumps, burpees, air squat, situps, pushups, lunges, rowing
Workout of the Day - October 24, 2023

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Medicine Ball Hamstring Curls
- 10 Dumbbell Upright Rows
- 0:30 Dead Hang

Strength
Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(2+1) @ 80% of 1RM Clean & Jerk

Conditioning
4 Rounds for time:
- 8 Shoulders to Overhead @ 60% of 1RM Power Jerk
- 12 Pull-ups
- 20 Push-ups
- 30 Air Squats

Focus Movement = Shoulders to Overhead

WODTim Cosseysquat clean, split jerk, shoulder to overhead, pullups, pushups, air squat
Workout of the Day - October 3, 2023

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 5 Single Arm Dumbbell Clean & Jerks (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Banded Pallof Presses (each side)

Strength
Front Squat:
- Every 2:00 x 6 sets
- 4x5 @ 76%
- 2x3 @ 85%

Conditioning
3 Rounds for time:
- 3 Rounds of "Cindy"
- 6 Power Snatches (95/65)
- 6 Bar Facing Burpees
1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Focus Movement = “Cindy”

WODTim Cosseyfront squat, pullups, pushups, air squat, power snatch, bar facing burpees
Workout of the Day - June 29, 2023

Warm-up
5 minutes for quality:
- 100m Run
- 10 Windmills (each side)
- 10 Strict Pull-ups
- 20 Air Squats

Strength
Overhead Squat:
- Every 1:30 x 7 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x3 @ 73%
- 1x5 @ 60%

Conditioning
2 Rounds for time:
- 40/30 Calorie Row
- 30 Air Squats
- 20 Handstand Push-ups
Rest 2:00
1 Round for time:
- 40/30 Calorie Row
- 30 Air Squats
- 20 Handstand Push-ups

WODTim Cosseyoverhead squat, rowing, air squat, handstand pushup