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.


Monday, March 2, 2020

Fun time

Warm-Up
Mobilize
BB WU
-------------------
Muscle Clean + Strict Press
2 sets x 10-12 UB reps (2-3 m b/t sets)
-------------------------
3 Sets for Individual Time:
15 GHD Sit Ups
200m Run (1 Lap in lane 4)
30 UB KB Swings (70/53)
35 Cal Row
(Rest as needed, to keep intensity up)

Stan ~ (35#) 4:46 / 4:50 / 4:17
Daliege ~ (55#) 5:00 / 5:04 / 4:49
Ladick ~ (35#) 4:40 / 4:10 / 4:39
tb ~ (70#) 5:14 (1:54) / 5:44 (1:55) / 6:09 (1:52*)
*last row I took 25s just to catch my breath before I started to row... should have just started!

Then:
3 Rnds of 50 Calorie Bike
10 @ 65%
10 @ 75%
10 @ 85%
10 @ 90%
10 @ 95%
3m Easy spin rest/recovery b/t...
This was tough as NAILS!!!

Gauged on RPM's
3:19 ~ 57 / 60 / 67-70 / 70-73 / 73+
3:39 ~ 55 / 60 / 67 / 70 / 73+
3:42 ~ 55 / 60 / 67 / 70 / 73+

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