8.10.2023

8.11.23



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
at

4 comments:

  1. Ben BAugust 11, 2023 at 1:08 PM

    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

    ReplyDelete
  2. Danielle GamboneAugust 11, 2023 at 3:24 PM

    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

    ReplyDelete
  3. TaylorAugust 11, 2023 at 5:54 PM

    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

    ReplyDelete
  4. TaylorAugust 11, 2023 at 6:24 PM

    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#

    ReplyDelete