This workout will be made up of teams. Depending how many arrive to the class, the work load will be made for teams of 5, 4, 3.
For Time:
Teams of 5 Do: 400m Run, 400 Pull Ups, 300 Bench Press (95#/65#), 400 Thrusters 45#, 400m Run
Teams of 4 Do: 400m Run, 300 Pull Ups, 200 Bench Press, 300 Thrusters, 400m Run
Teams of 3 Do: 400m Run, 250 Pull Ups, 150 bench Press, 250 Thrusters, 400m Run
Coaching Tips: Depending on the talent that makes up your team, dole out the work load to those that are the strongest in the movement your doing. Every team must complete the run together. Otherwise, the work must done one person at a time. The pull ups must be done without the use of a band if there is anyone on your that cannot do them own their own. If they need assistance, team mates can assist with the use of their arms only. No jumping pull ups. For the bench press, the bar must touch the chest and reach full extension of the arms. Thrusters….well, you know how they go. The time stops when all members of your team finish the final run. 3…2…1…GO!
Bon Voyage, Tony and Debbie. have a great time in Maui. Don’t forget to get your workouts in and go easy on the adult beverages.
5:30am
“Louisville Sluggers”
Rebecca
Robert
Steve 40:34
Newman
Paul
Yes Tony and Debbie have a great time. We’ll miss you guys. And Pablo’s right, stay away from adult drinks. Prune Juice and Cialis cocktails can really create an confusing predicament.
Hey Pablo, I thought our team was called “Louiville Snugglers” cuz we’re so warm and cuddley. Great job today team. That sucked so awesome!!!
OMG!! My arms…I can’t lift them to reach my mouth. Didn’t know today’s ass kickin workout was a weight loss program too! 😀 Thankx Teshina!
Hey Trainers — I’m sure you guys already read RobbWolf’s blog but this is a really interesting read for trainers and trainee’s alike. Especially for anyone with heart and/or cholesterol problems.
http://robbwolf.com/?p=695
Lisa, sweet video. Who’s the hot Asian chick? Can I get her number?
Thanks Jon. We have always done a physical activity readiness questionare (PAR-Q)with all our personal training clients. Now, I will start asking any new members as well about their medication intake. Thanks agsin, Jon.
8:00am
Liza,Mike,Tiffany,Bernica,Jason 50:21
9:00am
Dusty,Teshina,Toni 34:00
Tina,Al,Chris 40:42
Lisa,Chrissy,Kevin 33:24
10:00am
Tony,Laurie,Julia 30:12
Jon,Michelle,Amelia 37:49
5:00pm
Bill,Courtney,Sonya,Brad 39:19
JT,Sara,Emily 44:19
That workout looked like it was a lot of fun. I wish I could have been there with u Dusty!!! I’ve been keeping up with my workouts tho while on vacation. Busted out with the deck of cards. Sweat and sand does not mix well, especially when I sweat. See u guys next week. -Dano
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