REMINDERS: This Saturday the Team Workout will be at 7am! Then this Sunday is an optional online competition if you are doing nothing Sunday please join me! If interested in participating let me know...it will be an all-day event! Also, Saturday, Jan. 22nd is the Painters 5k, if you have registered let me know we will do a team breakfast after the run at the EGG &I...yum!
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| Robin Lyons |
"Work Capacity Intervals on a 7min Clock"
3 sets for total Reps & Finish time @ 100% effort;
1 min wall ball shots
1 min amrap double unders
400m Row
5min active recovery
(if you go unbroken for the Wall ball and/or double unders in any round for the "full" minute, add 20 pts to that exercise score total.
Some minor adjustments to our training today...first time I saw some of you unconscious BUT still moving. For those who haven't missed a training session.... rest and recover!
Some minor adjustments to our training today...first time I saw some of you unconscious BUT still moving. For those who haven't missed a training session.... rest and recover!
*Post total reps for each round plus bonus points for unbroken exercises
wall ball: 30+20, 30+20, 29+20
ReplyDeletedu: 28, 23, 30
time: 3:54, 4:02, 3:59
robin thanks for doing all this programing for us. i've had a mild bad attitude these past 2 workouts... okay 3.(i think im just tired) i really do need these extra weight days and am greatful that you're willing to take the time to help me get stronger. cross my heart, next time im in that gym im going to nail it:) later
Total reps for wallballs 91+60 bonus=151
ReplyDeleteTotal reps for double unders 100
Total time: 10:57
Dido on what Kathryn said!
Today
ReplyDeletewb-30+20, 30,19=99
du-18,41,17=76
time-3:52, 3:47, 3:49
Wall Ball: 32+20,29+20,28+20=149
ReplyDeleteDU: 32,38,29=99
Time:1) 3:34
Time:2) 3:41
Time:3) 3:42...i think. I left my sheet at the box
Total Time: 10:57
Wallballs: 30+20, 28+20, 24 Total=122
ReplyDeleteDU's: 66+57+54 Total=177
Times: 3:34, 3:42, 3:45 Total=11:01
We worked out at SUU so we did the burpee/pull-ups (original workout order for 3 rounds)
ReplyDeleteDan: Wallballs 30+20, 31+20,32+20
Burpee/pull-ups 10+20, 10+20, 10+20
Double unders 55+54+52
Total: 344
Thanks for the sweet workouts!!
Erin:
WB 35+20, 36+20, 35+20
b/pu 10+20, 11+20, 10+20
du 49+45+50
Total: 341
Wall Ball: 30+20, 32+20, 32+20 total: 154
ReplyDeleteDouble Under: 67, 65, 68 total: 200
Time: 3:35, 3:32, 3:30 total: 10:37
I can come workout on Sunday. I don't think I want to be there all day though. What time are you starting?
ReplyDelete@BOONE, I will let you know by Saturday. We wont be there "all-day" just be prepared to do multiple workouts with 1-4 hr breaks possibly.
ReplyDelete