2011-01-29

SUNDAY WORKOUT

SKILL:
Double Under Work.... We had a few people make some great strides on their kipping pull ups last time so lets carry that over to double unders today!

WORKOUT:
5 Dumbbell Thrusters (Pick a moderate-heavy weight and make sure you try to go unbroken all the way through)
10 Kipping/15 Jumping Pull Ups
1 Stair Sprint (2 Total Flights)(If you cant make it in you can substitute a 100m Row Sprint)
*Start a new round every 2 minutes*
10 Total Rounds (Goal is to keep your round times as consistent as possible!)
** If you cross over 2 minutes then take 45 seconds rest after you complete each round while attempting to get as many total rounds with consistently fast times for each round that you can in our 20 minute time frame **


Post Your DB Weights Used and Total Rounds Completed in 20 minutes to Comments

2 comments:

VanBeek Fitness said...

THATS MORE LIKE IT!!!

10 PEOPLE IN CLASS TODAY AND BOY DID THEY PICK A GREAT DAY TO COME IN!! :)

Workout Results (Goal was 10 total RDS in 20 mins)
*45#/30# Thrusters and Kipping is Rx'D
1. Eldon - 9 RDS (45#'s and Kipping PU)
2. Carrie - 8 RDS (30#'s and Kipping PU)
3. Kevin - 7 RDS (45#'s and Kipping PU)
4. Dave - 7 2/3 + Stairs (35#'s and Jumping)
5. Barb - 7RDS (30#'s and Jumping)
6. Roger - 8 RDS (35/30#'s and Jumping)
7. Sharon - 8 2/3 + Some Stairs (22.5#'s/Jumping)
8. Kayla - 6 2/3 (20#'s and Jumping)
9. Jenni - 7 RDS (17.5#'s and Jumping)
10. Kathy - 7 RDS (15#'s and Jumping)

Intro Workouts
Jenn
20 Pull Ups (2B+R)
30 Push Ups (2R's)
40 Sit Ups
50 Squats
500m Row
- 9:15

De
10 Pull Ups (Blue)
20 Push Ups (2R's)
30 Sit Ups
40 Squats
500m Row
- 11:00

Anonymous said...

Curious if I could shake off the cobwebs...no time.CG
10 rounds:
5 front squats - 30#
12 single arm db rows - 20#
25 box jumps - 12"

3 rounds:
25 chest to knee su
45 sec front bridge