tabatas locos

Tabata stations: 

 

Burpees

Hangs

Box jumps

Overhead plate lunges 

Then: 

200m sprints x 4 w half lap cool down in between. 

friday fun run

3-4 mile DC run

Hello there PAC Rats! Get outside and run today! Its definitely a great day for some hard work while enjoying the outdoors. I finally had a chance to meet up with Kelly this morning for a much needed AM run and everything about has made my day so much happier and complete. Thanks Kelly!

I hope you all get out there and enjoy the great 80's weather expected this weekend. Let me know your thoughts on the blog, the workouts, the times, suggestions, complaints or just anything on your mind! I hope to see you all soon!

Stay healthy,
Steph

throwback

warm up:
200m run, 20 jumping squats
200m run, 10 push ups, 10 mountain climbers

strength:
shoulder press 5x5
chin up holds 5x :20sec holds

conditioning:
3 rounds of:
15 over the shoulder slam ball throws
15 push ups
10  weighted side lunges
10  push ups
5 burpee broad jumps
5 push ups

cool down:
track cool down and stretching

rotations

warm up:
200m jog, 20 step out lunges
200m row, 20 bear hugs, 20 push ups

strength:
6x3  deadlifts/HSPU 

 workout:
1 min rest between stations:

3 min AMRAP:

10 ball slams

10 toes to bar

3 min AMRAP:

10 KBS

10 wall balls

3 min AMRAP:

10 thrusters

10 jumping pull ups

Cool down:
full body stretching

20 mins left.

As many rounds as you can in 20 mins of: 

5 pull ups 

10 ball slams

15 overhead plate lunges 

400m run 

high bay room closed for repairs tomorrow!

* We will meet outside the high bay room tomorrow and conduct class at the track until repairs are complete!

Warm up:
200m lap, 20 lunges
200m lap, 10 push ups, 10 mountain climbers

workout:

with a partner complete the following work. Do not move to the next station, until all work is complete!

1500m row
1.5 mile run (12 laps)
150 KBS
150 sit ups
150 jumping squats

cut off: 30 mins.


 

heat wave

warm up: 
200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 kettle bell swings

workout:
 As Many Rounds as possible in two 10 minute intervals of:

10 kettle bell swings
15 leg raises (abs)
20 body weight squats
200m row


rest 3 minute before beginning second inteval.

Rest 10 minutes then complete 30 burpees for time and record

cool down:
 400m jog/walk
stretching

Inaugural Workout

warm up: 
200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 dumbbell presses

workout:
Team up with a buddy. Buddy 1 will perform the following work straight through (all 6 stations) for 25 seconds at each station. He will have 5 seconds to move between stations.  Once buddy 1 has completed all 6 stations (= 1 round), buddy 2 will begin their first round. Complete 3 rounds each. Each buddy will count total number of reps for the other recording their grand total on the board.

1) dumbbell press: (25/15)
2) ball slams (30/20)
3) knees to chest
4) wall balls
5) sit ups
6) high box step ups

cool down:
400m jog/walk around the track 
stretching for office nerds