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Tag → air squats

Saturday 06/13/15 Posted by admin on June 12, 2015 • No comments

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.

Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs


Thursday 11/06/14 Posted by admin on November 5, 2014 • No comments

Take a look at the Adult Field Day on Saturday, November 15th @ 9am. This will take place of our regular class and open gym this day so be advised!

A. 15:00 to complete
3x Max Rep Weighted Pull-Ups

B. 3 rounds:
Min 1:  Burpees
Min 2: Cal Row
Min 3: GHD Sit-Ups
Min 4: 200m run
Min 5: Air Squats


Saturday 07/19/14 Posted by admin on July 18, 2014 • No comments

In Teams of 2, 4 minutes each station, rest 1:00 between each, complete sequence 2 times

Bar Hang/ 10 Burpees
Plank Hold/ 200m run
Bar Hang/ 10 Straight Leg Sit-Ups
Plank Hold/ 10 Air Squats

-One partner is in the static position while the other is working, then they switch
-If partner comes out of the bar hang or plank, the other partner must stop working until they are back into position


Saturday 04/26/14 Posted by admin on April 25, 2014 • No comments

In Teams of 2:
10 rounds for time
10 Burpees
10 Wall-Balls
10 Air Squats
10 Straight Leg Sit-Ups
-Alternate rep for rep until you each complete 10 reps
-30:00 cut-off

teamwork funny

Saturday 02/08/14 Posted by admin on February 7, 2014 • No comments

Fight Gone Bodyweight
In teams of 2, complete 3 rounds each:
1-min max pull ups
1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed
1-min rest

Team Saturday, 2012

Saturday 01/04/14 Posted by admin on January 3, 2014 • No comments

In Teams of 2
Each team will have a bumper plate  to carry during the entire workout, if the bumper plate should fall or be set down the team will complete 20 burpees immediately
One person will work at a time, the other will carry/hold the bumper plate. On the 400m run, the plate can be switched off as needed.
3 Rounds:
100 Air Squats
400m Run
50 Push-Ups
20 Shuttles (30 yd out and back)
-Work-out is cut-off at 35 minutes for class

Saturday 11/30/13 Posted by admin on November 29, 2013 • No comments

Happy Birthday Kim H. and Jeremy G.!

In Teams of 2:
11 rounds for time

11 Burpees
11 Wall-Balls
11 Air Squats
11 Straight Leg Sit-Ups
-Alternate rep for rep until you each complete 11 reps