Level 1
TAG TEAM
200m Run, KB Swing 53#/35#
2 times.
25 Calorie Row, Wall Ball 20#/16#
2 times.
150 Jump Rope, Burpees
2 times.
Post time, total reps for each couplet and overall rep count.
Coaching Tips: Scale load and movement to match your current fitness level. The workout goes like this, working in teams of 2 you both try to accumulate as many reps as possible while the other either runs, rows or jumps rope. The team that does the highest rep count in the shortest work time is the winner. All exercises will be judged for complete standards in both load and movement.
Level II
Intervals
10 Power Cleans 155#/103#
1 Minute Max Calories on AirDyne
3 times.
Rest 3 minutes in between efforts.
Then.
8 Push Jerks 135#/93#
1 Minute Max Reps of Double Rope Slams
3 times.
Rest 3 minutes between efforts.
Then.
5 Minute Ring Plank Holds.
Post calories and rope slam reps.
6:00am
LII
Lisa 24/37 2:00
Tony P. 25/40 1:00
Paul 33/40 2:00
There cannot be any words to describe the amount of suck the AirDyne dumped on us. That interval made the rest of the workout a slugfest. The lab rats gathered some valuable data towards the advancement of human suffer…I mean performance.
0800
Dan&Dusty 321/19:02
Jack&Adam 229/21:28
Phil&Tina 238/18:39
Sue&Claire 279/23:04
L2- Teshina 27/39 2 min.
Steele 29/37 2 min.
0900
Jarrod&Dave 234/16:34
Traci&MichelleZ. 270/18:47
Jessica&Andrea 247/20:51
Sandy&Jennifer 271/21:40
Amelia&Liza 266/22:04
JonB.&Mike 270/16:15
L2- Rebadda-Rebadda-Becca 26/34
Great workout today..soooooo glad to be back! Thankx Amelia for holding up our team seriously. 😀
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