It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Tuesday, May 9, 2017

Power Wheels

Warm-Up

500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row (for Time) vs. Wendt + 6 Inchworms

BB Warm-Up

POWER WHEELS
#1) AMRAP in 3min:
10 Cal (Bike/Row)
12 Power Snatches (95/75/65)
3M REST
#2) AMRAP in 3min:
10 Cal (Bike/Row)
8 Power Snatches (115/95/80)
3M REST
#3) AMRAP in 3min:
10 Cal (Bike/Row)
8 Power Snatches (135/115/95)

GYM Conditioning
Continuous Clock
0-6min ~ 5 Swings + 1-2 Muscle Ups
6-12min ~ 3 Wall Walks + 15 Hip Ext
12-18min ~ 10 GHD Sit Ups + 3 Strict Ring Dips (ascending each round....3-6-9-12)
This is for form and strength base...not as many rounds as you can get...3-4 rounds per 6 min session is perfect!

Oz ~ (did 12 Cal row vs. 10) 1+8 / 1+15 / 1
Daliege ~ (row/75/95/115) ~ 2+10 / 2+7 / 2+12
Wendt ~ (row/75/95/115) ~ 2 / 1+15 / 2+2
tb ~ (bike) ~ 2+5 / 2+7 / 3+ 2
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