Category Archives: OpenWorkouts

on own:
2 min bike or row
3rds
10 jumping jacks
10 air squats
10 alternate leg lunge twists

then as a group

SALLY time..... ; - )

77 things to do on your joint bday party....

Partner Chipper
Marco and the boys do 40
Eileen and the girls do 37

77 cal bike
77 wb shots
77 ball slams
77 box jumps
77 kb swings
77 kb lunges R+L=2
77 kb sit ups
77 cal row
77 k2b
77 burpees

5 min of... Birthday guy/girl favorite - members follow
coach gets to modify for group..

pick one...
row 500
run 400
bike 2 min

3 rds
10 jumping jacks
10 high kicks
10 squat jumps

then
3 rds
5 air squats
1 inch work

Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift

10 Min
5 C & J
3 BBJO

[135/95, 115/75, 95/65, 75/45]

Core/Stretch
3rds
10 bridge
20 k2e sit-ups
30 sec plank (optional - alternate leg raises)

Group Red Line w coach - static and dynamic stretching
400m jog (brrr)
junk yard dog

3 person partner

12 min time cap
A1 200m KB farmers carry 53/35, 44/26
A2 Row [record total calories] A3 Bear complex amrap [record] - 135/95, 115/75, 95/65, 75/45
Athletes will switch when KB pacer returns

5 min transition

3 person partner

12 min time cap
A1 1 min bike for calories
A2 1 min wall walk - record reps
A3 1 min rope climb - record reps

100 Sit ups for TIME

2 rounds:
200m jog
10 air squat
5 squat jumps
1 inch worm out to a cobra hold (10 seconds) walk hands back in and repeat 3x

2 Athletes per team must complete total # of reps (not split)

3 rounds:
10 kb swings 53/35, 44/26, 35/18
10 kb goblet squats
10 calorie row
300 meter run (out front - left - around to back door)

2 rounds:
20 T2B
20 Pull ups
200 meter run (out front - left - down and back)

1 round:
30 calorie bike
100 meter run (out from - right- in back)