Warm-up
500 Jump Rope
50 Situps
50 Pushups
800m run
Work
2 Rounds of the following :60 seconds work. :30 seconds rest between stations.
AirDyne (for distance)
Ring Pullups, weighted (for reps)
Keg Press (for reps)
KB Swing @ 35/20 (for reps)
Wall Ball @ 16/12 --12' target for men/10' target for women-- (for reps)
Rowing (for calories)
Inbred cousins (for reps)
Pushups, weighted (for reps)
Box Jump @ 24/20 (for reps)
Hang Squat Clean @ 95/65 (for reps)
*Everybody starts at a different position and rotates in order.
The goal is to go hard on the first round, and max effort on round 2.
Extra
Max ring dips in 1 minute
500 Jump Rope
50 Situps
50 Pushups
800m run
Work
2 Rounds of the following :60 seconds work. :30 seconds rest between stations.
AirDyne (for distance)
Ring Pullups, weighted (for reps)
Keg Press (for reps)
KB Swing @ 35/20 (for reps)
Wall Ball @ 16/12 --12' target for men/10' target for women-- (for reps)
Rowing (for calories)
Inbred cousins (for reps)
Pushups, weighted (for reps)
Box Jump @ 24/20 (for reps)
Hang Squat Clean @ 95/65 (for reps)
*Everybody starts at a different position and rotates in order.
The goal is to go hard on the first round, and max effort on round 2.
Extra
Max ring dips in 1 minute
Lots of Hard work on this one!!!!!!!!!!!
ReplyDelete"Run Cindy, Run"
ReplyDelete175bw. Rx. 31:45
I'll revisit this in April to gauge improvement
These are good workouts, allows us to use equipment that otherwise gets abandoned and gets the whole group moving together. Great day for newcomers to come by and get a glimpse of what we do. Great job Pete.
ReplyDeleteSorry I missed the final stages of the pullup bars getting put in. I can't wait to use them. Seems like there is a workout that requires you to do 21, 15, and then 9 pullups along with another tough, oxygen depriving lift. Might be a variation of that in the near future.