400 M Run
30 Box Jumps (20/24")
-rest 2:00-
25/30 Calories Air Bike
40 Dumbbell Snatch (35/50#)
-rest 2:00-
500 Meter Row
50 Kettlebell swings (55/35#)
-rest 2:00-
150 Double Unders
25 Burpees
Coaches Notes:
Time will be recorded for each individual "sprint" and there will be recovery between couplets. The goal should be to complete each couplet under FIVE minutes. The athlete does not need to go in any specific order.
Quote:
“There are many wonderful things that will never be done if you don’t do them.” – Charles Gill
4 comments:
12pm
Pam 3:05, 3:40, 4:03, 4:24 21:12 RX
Dana D. 4:58, 6:01, 4:12, 4:16, 24:27 RX
Freaky 3:57, 4:24, 4:22, 3:42, 23:13sc
The Nat 3:15, 5:35, 4:35, 4:10, 23:35sc
Steph C. 4:50, 5:21, 5:36, 4:15, 28:02sc
Shannon 4:10, 5:10, 5:14, 4:25, 24:55sc
Dave 3:33, 3:51, 4:37, 4:36, 22:39 RX
Rich A. 4:37, 5:07, 4:31, 4:32, 24:47 RX
Becca 4:10, 5ish, 5:03, 5:32, 25:35sc
Brian 3:27,3:29,4:33,3.42 21:11 25 dens
Missy 28:52 17’,#25, DUA
Larissa 3:12,4:46,5:07,3:33,21:58 #20,DUA, Russ swings
Jess 3:59,4:59,5:29,4.00, 23:28 DUA
Tori 3:30,4:15, 5:46,4:57 25:08 DUA, #30
Mike 4:13,7:12,6:27,5:31,29:23 sc
4:30
Taylor 3:47, 4:13 , 5:15, 6:17 c2 20" 100 double unders 25:32
Lauren 3:31 , 5:31 , 5:05 , 6:17 13" 25:23
Damielle 3:16 , 3:44, 3:40 , 4:08 rx 20:57
Greg a 2:58 , 4:23 , 4:55 , 4:59 rx 23:15
Mark 3:45, 4:56 , 5:31 5:01 25:13 rx
Ryan P 3:17 , 4:43 , 3:37 , 5:33 24:12 30# 44#
KK 3:26, 4:40, 5:49 , 5:27 30# 75 25:23
Rakshit 3:52, 5:28 , 4:58 , 4:30 50 dubs 24:48
5:30
Danielle C 3:53, 5:33 , 5:44 , 4:14 25:14 13", 150 singles
baez 3:52 , 4:35. 4:25 6:25 25:43 rx
Max 3:33, 6:20, 4:59, 8:52 27:44 40# 44#
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