"Agility Circuit"
Icky Shuffle on ladder
Lateral box hops
Bench jumps
Lateral hurdle runs
Skater plyos
30-45-30 seconds at each station. Rest 1 minute after each circuit.
Then.
AMRAP in 12 minutes.
2000m Row
Thrusters 95#/63#
Then.
50 Toes to Bar
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The agility circuit is 30 seconds at each station for the first and last round through. 45 seconds the second time through. Try to get as many reps as possible at each station. This circuit is designed to help work on your agility and develop some endurance as well. The second workout will be getting to 2000 meters in the row as quickly as possible, but with enough left in the tank to knock out as many reps of thrusters as possible before 12 minutes is up. Lastly, do 50 toes to bar as quickly as possible. You will get 3 minute rest between workouts.
Rebecca is in anxious anticipation of finishing the power cleans and jumping back on the AirDyne to go all out for 60 seconds. Just like a ride at Disneyland.
Roasted Beets and Butternut Squash
See Lisa's Nutrition Blog for details.
5:15am
Jennifer O. 13 Rx/7:19
Rose 10 Rx/7:50 Rx
Julia 21 Rx/4:16 Rx
Adam 5 Rx/-
Paul 31 Rx/4:29 Rx
Okay, don’t know which one is more impressive. The full frontal rack position or the GUNS!
Either way, Chadillac you’re in deep sh*t!!
9:00am
Tony P. 13/-
Dusty 36 Rx/9:26 Rx
Maria 10/-
Claire 12 Rx/5:21
Tina 21 Rx/5:06 Rx
Valerie 1/9:09
Monica 13 Rx/5:40 Rx
Dano 31 Rx/7:29 Rx
Sonya 4 Rx/6:56 Rx
Dawn 11 Rx/6:54
Brandon 15 Rx/6:32 Rx
Kevin 26 Rx/4:53 Rx
Rebecca 26 Rx/5:33 Rx
Jennifer R. 3 Rx/8:07
10:00am
Anniken 31 Rx/5:53 Rx
Katie 3/7:55
Matt B. 8/5:35
Lisa 32 Rx/2:54 Rx
Teshina 42 Rx/3:26 Rx
Robert 22 Rx/4:57 Rx
Roselynn 24/-
12:00pm
Frank 15 Rx/4:48 Rx
Chris P. 10/5:52 Rx
Ed 37 Rx/5:50 Rx
Matt L.45 RX/5:44Rx
5pm
Chris R. 15/4:15Rx
Sara 9Rx/11:55Rx
Emily 32Rx/5:47Rx
Jim D. 16Rx/5:38Rx
Steve H. 20Rx/6:30Rx
Michelle St.J. 10Rx/3:49Rx
Danny 15/4:59Rx
Liza 10/4:47
6pm
Mike 17Rx/5:19Rx
Jessica 5/11:31
Greg 19Rx/6:49Rx
Christine 1851
Pam 27/7:50
Jarodd 14Rx/6:25Rx
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