Workout of the Day


Published


1) 800m sprint

– rest 3 minutes

2) 600m sprint

– rest 3 minutes

3) 400m run

 

4) 200m prowler push, 185/115

– on second floor, from farthest pole on one end to farthest pole on the other end equals 25m. 200m is 4 times down and back(8 total one way trips)

– male load is 185 lbs. two 45s, two 25s on prowler. 

– female load is 115 lbs. two 35s on prowler.

5) 100m prowler push, same load.

6) 50m prowler push, same load.

– rest appx 6 minutes between 4,5,6.

– we only have 3 prowlers setup on the second floor. For the evening classes with people over 25/30 per class, half can start with the prowler and finish with the runs.

Times to beat:

M: 200m- 3:12, 100m- 1:01, 50m- 0.24 seconds.

F: 200m- 3:39, 100m- 1:20, 50m- 0.35 seconds

 

 


Published


1) Hang Squat Clean Thruster: 5 x 3, 3 x 1

2) 15 minute amrap:

50 double unders

30 kettlebell thrusters 35/17

50 double unders, 50 wall balls

30 strict pull-ups, supinated grip.

50 double unders, 50 wall balls, 50 calories airdyne

(or rower, preferably airdyne if you get this Far)