Back Squat 3,3,3,3
Power Clean 3,3,2,2,1,1
Then.
:30 Seconds All Out on AirDyne
10 Burpees (as fast as possible)
Rest 4 minutes.
4 times.
Post loads and burpee times (all 4).
Coaching Tips: Rest as needed while working on your BS and PC. During the AirDyne/Burpe interval, subtract the 30 seconds spent on the AirDyne to get your burpee split times. Remember, you get out of the workout, what you put in it. Don't coast on the AirDyne. Give that beast a ride.
5:15am
Rose 145#/73#/:47/:58/1:03/:58 Rx
8am
Kendra 120#/-/:53/:58/1:00/1:08
Baron 125#/145#/:33/:34/:39/1:03
Dusty 405#/275#/:35/:38/:36/:37Rx
Yvette 135#/118#/:46/:50/:43/:45Rx
Michelle 115#/98#PR/:33/:44/:38/:47Rx
Jon 225#PR/215#PR/:25/:28/:30/:30Rx
9am
Chad 230#/195#PR/:23/:21/:22/:28Rx
Chris A. 230#PR/175#PR/:22/:21/:22/:23Rx
Anni 150#/128#PR/:43/:43/:32/:31Rx
Shelly 90#/58#/1:16/1:08/1:14/1:06
Scott 315#/225#/:22/:21/:20/:20Rx
Monica 155#PR/108#/:26/:24/:23/:24
Sabrina 135#/83#/:53/:50/:47/:51Rx
Tina F. 135#/103#/:51/:51/:52/:55Rx
Steve-O 270#/175#x2/:25/:23/:23/:23Rx
Rebecca 150#/153#PR/:24/:26/:28/:28Rx
10:15am
Audrey 110#/103#/:57/:55/:40/:43 Rx
Roselynn 140# PR/93# PR/:39/:39/:40/:33 Rx
Briley 155#/143# PR/:29/:24/:24/:24 Rx
Ja’rodd 245#/215#/:28/:28/:27/:27 Rx
Emily 145#/123#/:34/:29/:29/:28 Rx
12pm
Shawn 231.1#/196.1#/:20/:19/:19/:19 Rx
John S. 135#/125#/:39/:47/:35/:45
Dario 175#/125#/:47/:53/:41/:50 Rx
Joe S. 185#/165#/:28/:25/:27/:22 Rx
5pm
Bill 255#/185#/:26/:24/:25/:25 Rx
Sara 130#PR/105.2#/:50/:44/:46/:49 Rx
Billy 225#/185#/:38/:36/:38/:33 Rx
Dustin S. 265#PR/245#PR/:27/:33/:36/:39 Rx
Spears 255#/205#/:26/:24/:24/:27 Rx
Tina R. 115#PR/83#PR/1:15/1:17/:46/:47 Rx
Mike 245#PR/185#PR/:23/:23/:26/:35 Rx
Jessica 125#/108#/–
Ed M. 205#/155#/:29/:31/:30/:39 Rx
Stacy 45#/25#/:43/:45/:55/1:02
Alex 155#/133#PR/:34/:34/:33/:33 Rx
Sonya 95#/83#PR/:55/:56/:44/:40 Rx
Sloane 155#/93#/:45/:45/:44/:44 Rx
Joey 205#/175#/:24/:16/:19/:21 Rx
Dustin V. 215#/165#/:24/:21/:21/:21
Julia 160#/ 113#/:35/:33/:31/:31
Forest S. 235#/165#PR/forgot my watch?
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