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, January 23, 2019

Girl Power

This was something else!!! Girl Power is right!
CF OPEN is coming up... Get info HERE
Time to ADD some Stamina Work into daily workouts/warm-ups...
30 Wall Balls at 30# will be part of Warm-Ups

Warm-Up
2 Rnds ~ 
2 Stair Laps or 45s Bike
10 Air Squats
10 Lungesteps
2 Stair Laps or 45s Bike
10 Split Lunge Jumps
10 Jumping Air Squats
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BB Warm Up
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GIRL POWER
AMRAP in 18m:
21/15 Cal Bike
3 Rnds Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats
5 Squat Cleans (155#/105#)

Extra ~ 
SQUAT & Gymnastics
Every 2m x 5 Rnds:
3 Front Squat + 6 Back Squat + HSWalk (work w/ assisted walk)

STAMINA
For Time:
150 D/U
75 Thrusters (75#/55#)
150 D/U

Daliege ~ 2 Rnds +
tb ~ 2 Rnds + 1 Cindy + 10 HR Push Ups / 135# Squat & 10'/X/15'/10'/25' / 13:55 for Stamina
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1 comment:

  1. Shawn BrehmJanuary 26, 2019 at 10:06 AM

    r. Lubeck - (165#) 3 rnds + 2 Cindy + 5 push ups / 145-155-165-205-205 squat & 10-10-10-10-10'
    sb - (115#) 3 rnds + 2 Cindy + 5 push ups / 115-125-135-145-155 squat & 10-10-10-10-10'
    We had to modify to alternating of 20 cal bike / 25 cal row because of 2 people.

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