2011-12-26

MONDAY WORKOUT

WE WILL HAVE AN ADDITIONAL 6PM CLASS TONIGHT!

POSTERIOR CHAIN STRENGTH & BALANCE:
Single Leg RDL's (Holding Onto 1 Dumbbell)
3X10EA Leg (Women Try To Work To 25-30's + / Men Try To Work To 35-40's)

WORKOUT:
*We Will Stagger This Workout Into As Many Heats As Needed Depending On The Size Of The Class

Start With ONE MINUTE Of Max Rep Strict Pull Ups (Bands Are Permitted, If Needed)
? Push Ups (Scale To Knees If You Need To)
1200m Run (Three Laps Around The Course Laid Out & Run Through The Door To Finish)
* 18 Minute Cutoff *

* The Base Push Up Number Is 100 Reps For Men & 80 For Women, BUT You Will Take The Number Of Strict Pull Ups Completed In The First Minute & SUBTRACT That Number From 100 OR 80 To Get Your Individualized Reps For The Workout

* Pick The Hardest Band You Can Or Try Some Without Any If You Are Able... The Next Person Will Start Right After The Person In Front Of Them Finishes...

POST TOTAL TIME TO COMMENTS

2 comments:

VanBeek Fitness said...

Megan & I Tried The Saturday Workout..

100 Air Squats
75 Sit Ups
50 Dips
25 Lateral Jump Burpees (Jumped Over DB's We Used To Anchor Feet On Sit Ups)

Megan - Did Bench Dips (10:19)
Justin - Bar Dips (8:40)

VanBeek Fitness said...

Class Results:
Megan - 11:07
(15 Pull Ups w/ Large Band)
Justin - 10:17
(20 Strict Pull Ups & 40 HSPU's)
Lori - 13:55
(10 Pull Ups w/ Large Band)
(Scaled To 60 Reps Total)
David - 15:50
(11 Pull Ups w/ Large Band)
(Did 60 Push Ups)