Wednesday
Partners, For Time
A- 400m Run
B- 100m Walking KBS
A- 100m Run
B- 100 Wall Balls
A+B= 60 Burpees
Viewing entries in
Daily Workouts
Monday
Fighter Pullup Prog.
1 min Jumprope practice
1 min rest
4 Rounds
In 90 sec
200 Run
Max HRPU
Rest 30 sec
In place of our regular Saturday class this week, we'll be having a group run at Lincoln Parish Park. We will be leaving from the gym at 8:30, so you can meet us there and follow us over, or meet at the park near the playground area. If you plan to go, be sure to respond on the Facebook event and/or sign in on the MindBody app, so we will know once we have everyone there and can hit the trail!
Friday
Fighter Pullup Progression
Roll out between sets
30:15x10
Wall Balls
Burpees
-Rest 5 min-
400m Run for Time
Accumulate 2 min hanging leg raise
Monday
Fighter Pull-up Progression
Tabata
Push-ups
Sit-ups
KBS
Run
Be sure to come to class on Saturday if you need to make up your first assessment!
Friday
EMOM x 7
7 Thrusters
1 Burpee + 1 each round
-Easy 400m jog-
EMOM x 7
12 KBS
50m Sprint
Wednesday
5 RFT
3 Wall Walks
15 Box Jumps (or Tuck
Jumps)
30 DU
200m Run
Monday
Not only does today mark the beginning of 100 Days of Real Food, we also have a new assessment today! This time, we'll be giving out a different prize for the most improved (rather than a free month) to shake things up a bit. Give this your best effort... remember that the purpose of this is NOT to sandbag the first assessment so you can beat it by a mile on the final assessment and win the prize for most improved. That does you no good! Take advantage of these assessments as a way to truly challenge yourself and improve on where you are now. No matter where you are today, there's always room to get better! And YOUR best assessment is not dependent on anyone else's assessment, so don't compare yourself to everyone else. It isn't a race to beat the person next to you... it's a race to beat yourself!
Assessment
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Great turnout for Lucy's visit on Thursday! Thanks to everyone for coming out to hear what she had to say. She was throwing knowledge bombs left and right :) If you'd like to go see her one-on-one, she is at New Beginnings Wellness Center and Spa in Ruston.
And for those who asked about the hummus, here's the recipe!
Friday
Not for time
800m Run
30-20-10
Air Squats
Walking Lunges
HRPU
Then, for time
40 DU
40 Situps
30 DU
30 KBS
20 DU
20 Burpees
Wednesday
5 RNFT
5 HSPU
5 Pullups (strict)
5 TTB
Then, 6 min AMRAP
10 Wall Balls
10 Burpee Broad Jumps
-Rest 4 min-
5 Rounds
50m Sprint & walk back
Saturday workout will be at 8:30, as usual. If you need to make up your final assessment, this is the only time to do it!
We will be having one class on Labor Day, also at 8:30. And we'll be out back making good use of the lovely field DeWayne has been mowing for us! :) Come play with us!
Friday
Partners- You go, I go
*7 Rounds per partner
12 Wall Balls
6 TTB
3 Burpees
Then relay
3x 200m Run
*One partner completes 12 WB, 6 TTB and 3 Burpees while the other rests. They continue taking turns until EACH person completes 7 rounds. Then, they EACH run 200m 3 times, relay style.