2012-01-09

MONDAY WORKOUT

WE WILL HAVE 7:00PM AND 7:45PM CLASSES TONIGHT

STRENGTH: 
DB Weighted Step Ups (40-50's/30-35's)
5EA, 5EA, 5EA, 5EA
* Make This More Difficult Not By Adding Weight, But By Stepping Onto A Higher Box
** Start With A 12-18" Box & Use Bumpers To Build Up The Height

PERFORM A NEW SET EVERY 2-3 MINUTES 

WORKOUT:  
Med Ball Slams (14#/20#)
Hand Release Push Ups
3-6-9-12-15-18-21
* 5 Rounds For Total Reps Completed During The Entire Workout *

Times Domains Will Change Per Round On This Workout:
Round 1 - Get As Far As Possible In 30 Secs
REST 30 SECS 
Round 2 - Get As Far As Possible In 45 Secs
REST 45 SECS
Round 3 - Get As Far As Possible In 60 Secs
REST 60 SECS
Round 4 - Get As Far As Possible In 90 Secs
REST 90 SECS
Round 5 - Get As Far As Possible In 120 Secs

You Will Re-Start At The Beginning Of The Workout Each New Time Period... Record Your Total Reps Completed Between Rounds... We Will Partner Up, If Need Be

RECORD YOU BEST WEIGHT & TOTAL REPS COMPLETED TO COMMENTS

3 comments:

VanBeek Fitness said...

Weighted Step Ups:
Kim - 20's (18")
Megan M - 25's (24")
Carolyn - 25's (20")
Megan - 35's (30")
Jill - 15's (24")
Dani - 25's (26")
Erin - 20's (20")
Jeremy - 40's (24")
Roger - 20's (24")

Workout:
Ropes:
Jeremy - 220 Reps
Megan - 201 Reps

Jumping Pull Ups:
Roger - 166 Reps

Med Ball Slams:
Dani (10#) - 203 Reps
Kim (8#) - 195 Reps
Megan M (14#) - 159 Reps
Erin (8#) - 197 Reps
Jill (14#) - 166 Reps
Carolyn (10#) - 189 Reps

stuffinerinsbrain said...

OWWW!!! my knee!

Anonymous said...

did some back squats on today (tuesday) 5 sets of 5 reps topped out at 170 pounds....dave