Workouts
7.31.10 Workouts
WORKOUT 1
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
2x10 Wall Squats
2x10 Mountain Climbers
15m Forward Lunge +
15m Backward Lunge
Then:
KB Shuttle (40#, 50#, 60#, 70#)
Move all KBs from one end of the gym to the other
2 sets
Workout
12x DB Push Press +
12x Pull-up +
12x Dip
3 rounds
Rest 5 minutes
Then:
15x KB Snatch +
15x Clean and Press +
15x KBS
Switch arms, do not put bell down until both sides are complete.
2 rounds
Rest 5 minutes
Then:
18x DB Man-Maker +
18x Burpee/Tuck Jump +
18x "Perfect" Push-ups
1 round
Then:
Cool Down
RESULTS
Nic
James
Rob
Beau
WORKOUT 2
Objective
Endurance
Warm-up
N/A
Workout
"10,000 Excuses"
Row 10,000m
Every 5 minutes do 30x Wall Ball
Record time
Then:
Cool Down
Results
Jen H. 1:03:02
Nicole B. - 1:10:00
WORKOUT 3
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
2x10 Wall Squats
2x10 Mountain Climbers
Then:
Mobilize
Javorek DB Complex:
6x Biceps Curl +
6x High Pull +
6x Bent-Over Row +
6x Thruster +
6x (3 each) Renegade Row
3 consecutive rounds
Workout
"Kill or Be Killed" (variant)
10x DB Clean and Jerk +
15x OH KBS @ 30# +
20x Ball Slams @ 15#
8 rounds for time
Then:
3x12 Hanging Row (Fat Bar)
Then:
3x5 Partner Rope Pulls @ 35# (inside squat rack)
Then:
Cool Down
Results
"Kill of Be Killed" (variant)
Ashley A. @ 2x20# DB = 16:47
Janell @ 2x15# DB = 22:29
WORKOUT 4
Objective
Endurance
Workout
40 Mile Ride
Results
Chris
Posted on July 31, 2010
Comments
There are no comments yet. You can be the first!