Skill Work 10 Minutes ONLY:
Double Unders: LOW volume work on these. Don't do more than 5 - 10 at a time, if you are already proficient at Double Unders. If you are still working on them, spend your time working on rhythm, keeping your hands from coming out and back,


As Many Rounds As Possible in 20 Minutes:

30 Med Ball Slams (20/14)
20 Sit-ups
10 Calorie Row OR Bike

**Options For Reducing Your Reps**

Med Ball Slam Reps Per Round:
20 Reps (25#men/20#women) OR 10 Reps (35#men/25#women) OR 5 Reps (50#men/35#women)
We have a limited number of Slam Balls at the moment, so it will be first come, first served, for getting your pick if you'd like to use a heavier ball to reduce your reps. Come with a plan.

Sit-up Options For Reps Per Round:
10 Toes2Bar OR 5 STRICT Toes2Bar
If you select either of the Toes2Bar options, you will have to do LEGIT Toes2Bar; no Leg Raises, or Knees2Elbows, etc…

Bike and Rower
No scaling reps for these two… however, these will also be first come, first served, so if you want to do your Calories on a bike, HAVE A PLAN and let one of the coaches know which you prefer.

*Games Athletes - Go at about 70 - 80% for this workout; get sweaty, but don't go all out.
*Non-Games Athletes - Go All Out… ha! :-)


Colin McDermott said...

10 1/3

Nick Lurz said...

7 rounds

Lisa Dempsey said...

7 rounds and 2/3 into 8th.

Carla V said...

7 RD's plus 10 calories rows
20 slams with 20# MB slams=30 reps

7 plus 30 reps in 20:00

rotated between 5 strict T2B and 20 AB MAT situps
also rotated between rowing and biking

dani b. said...

8rds + 10 sit-ups. (5 * 35# ball slams)

Jason Monroe said...

8 (50#, sit ups, bike x3, row x5)