Oct 1st

At the track
8x400m at R-pace w/ 400m jog recovery

Sept 25 FGB

“Fight Gone Bad!”

Three rounds of:
DB thrusters 20lb (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sept 5 The 4 ups

Show up, push up, pull up, sit up

Each exercise will be performed Kumbaya style.

Kumbaya is a full group buddy ladder rotation. Each individual does the reps when it is his/her turn while all others rest. No rest between individuals. Once a person fails to complete the prescribed reps he/she must complete max reps each round until only one person is left in the sequence. There is no bike class on Thursday so, we can do this in the bike room except for pull ups. Each exercise ladder will be completed before the group moves to the next.

For those who do not know the Buddy ladder. It is add one rep every round until unable to complete.

Push up
pull up
sit up