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, December 18, 2018

Workin'

Warm-Up
SmashweRX:
Banded Fig. 4 (2m ea)
Banded Fig. 4 Rotation (2m ea)
Hamstring High-Rig (2m ea)
Couch Stretch on Wall (1m ea)
Wall Facing Knee Raise (mod. couch)
Exaggerated Hollow Front Rack (Squeeze Glutes / 1-2m)
-----------------------
3 Rnds ~
3 Pull Ups + 6 HR Push Ups + 9 Air Squats
----------------------
DOPAMINE
5 Rnds on the 5m:
20/14 Cal Row
20 x 10m Shuttle Run
20/14 Cal Bike
-----------------
Optional (HS WALK Practice)
5 Rnds, not for time:
15 GHD Sit Ups
50' HS Walk

Schutz ~ 4:21 / 4:12 / 4:00 / 4:10 / 4:00
Johns ~ 3:21 / 3:58 / 4:10 / 4:13 / 4:13
tb ~  3:38 / 3:44 / 3:32 / 3:44 / 3:38 (rows were ~ 48-44-44-46-42)
Posted by at

1 comment:

  1. Shawn BrehmDecember 25, 2018 at 3:31 PM

    Did Christmas Eve. Modified to 4 rnds and
    20cal row1:00/14 44#kbs/14cal bike1:07
    14cal bike:49/14 push ups/20cal row :55
    20cal row:51/14kbs/14cal bike:53
    14cal bike:45/14 push ups/20 cal row :49
    rnds-3:30/3:09/3:17/2:52

    ReplyDelete

Subscribe to: Post Comments (Atom)