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.


Wednesday, October 17, 2018

You got 5 minutes???

Nice little burner...this catches up to you...
Strength & Cardio -type metcon!!!

Warm-Up
EMOM x 12
1 = 55s Bike or easy run
2 = 30s Plank Hold + 30s Passover
3 = 5 Strict DB Press (alt)
4 = 7 Good AM's + 7 Elbows + 5 Press (BB)
---------------------
3 sets:
3 Strict Press
3 Pausing Push Jerks
3 Push Jerks
---------------------
TAKE FIVE
P#1 ~ In a 5m window:
35/25 Cal Bike...then...
AMRAP:
12 Deadlift (185/135)
12 Burpees
~ 5min REST ~
P#2 ~ In a 5m window:
25/18 Cal Bike...then...
AMRAP:
9 Deadlift (225/155)
9 Burpees
~ 5min REST ~
P#3 ~ In a 5m window:
15/12 Cal Bike...then...
AMRAP:
6 Deadlift (275/185)
6 Bar-Facing Burpees

Daliege ~ P1=2+7reps (55 reps)
Johns ~ P1=1+11 (35 reps) / 1+9 (27 reps) / 2+6 (30 reps)
Schutz ~ P1=1+12 (36 reps) / 2+3 (39 reps) / 3 (36 reps)
tb ~ P1=2 (48 reps / 2:30 Bike) / 2+6 (42 reps / 1:45 Bike) / 3+1 (37 reps / 58s Bike)
Posted by at

1 comment:

  1. Shawn BrehmOctober 25, 2018 at 8:54 PM

    P1=2+15(63reps/1:35 bike)
    P2=3+9(63reps/1:08 bike)
    P3=4+12(60reps/:44s bike)
    25-18-12cal bike
    155-185-225 dead
    W. Lubeck = 71reps/54reps/45reps

    ReplyDelete

Subscribe to: Post Comments (Atom)