Monday January 10, 2022

DSC_9579
Travis

4 Rounds
16 Air Squats 
16 Sit Ups
-Rest 3:00 B/T Sets-
4 Rounds
12 Jumping Air Squats 
12 Hand Release Push Ups 

*BACKPACK OPTION:
4 Rounds
16 Backpack Back Squats 
16 Backpack Sit Ups
-Rest 3:00 B/T Sets-
4 Rounds
12 Backpack Back Squats 
12 Backpack Push Ups


With Minimal Equipment
4 Rounds

8 Single Dumbbell Overhead Squats (50/35) *4 per arm
16 Sit Ups
-Rest 3:00 B/T Sets-
4 Rounds
8 Double Dumbbell Front Squats (50s/35s)
6 Strict Handstand Push Ups


Uncategorized

6 thoughts on “Monday January 10, 2022

  1. #20 overhead
    2×#35 front squats
    Total time: 12:34
    Set 1
    R1 | 01:01 |
    R2 | 01:05 | +4 s
    R3 | 01:10 | +5 s
    R4 | 01:06 | -4 s
    Set 2
    R1 | 00:51 |
    R2 | 01:23 | +32 s
    R3 | 01:28 | +5 s
    R4 | 01:30 | +2 s

    Push-ups slowed down quickly.

  2. Started with the 2nd set to offset equipment w/Jim – 2 x 35lbs for front squats and 12 hand-release push-ups, then did set 1 with 20lbs for overhead and ab mat sit-ups.

    Set 1: (4:11)
    R1 | 00:47 |
    R2 | 00:58 | +11 s
    R3 | 01:15 | +17 s
    R4 | 01:11 | -4 s

    Set 2: (4:21)
    R1 | 00:56 |
    R2 | 01:03 | +7 s
    R3 | 01:13 | +10 s
    R4 | 01:09 | -4 s

    Total Time: 11:32

  3. Used my 14kg kettlebell for the OHS, then a combination of my 45lb dumbbell and 14kg kettlebell for the “double DB” front squats.

    Set 1: 5:02
    R1 | 01:05 |
    R2 | 01:20 | +15 s
    R3 | 01:23 | +3 s
    R4 | 01:14 | -9 s

    Set 2: 6:47
    R1 | 01:05 |
    R2 | 01:46 | +41 s
    R3 | 01:53 | +7 s
    R4 | 02:03 | +10 s

  4. Zoom with Anshita
    Used a 25kb for the overhead squats and double 30# for front squats
    HSPU were very scaled with two ab mats plus book – something to work on during lockdown
    Was at 4:52 for first half then 5:38

  5. Zoom with Crystal.

    13:03 total.

    Set 1 : 4:45 mins. Used a wine bottle for the overhead squats. Dumbbells felt too heavy for the overhead.

    Set 2: 5:18 goblet squats with a 15 lb dumbbell. Pike/Dive bombs on the ground instead of handstand pushups.

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