We hope to see everyone at the Olympics this Sunday. We start at 10:00am and will have a potluck brunch after all the working out, lifting weights, and friendly competitions. The timed course will be announced on the blog tomorrow.

Friday’s Workout

1) Agility Ladder

30 seconds on 15 seconds off for 4 rounds of:
2a) Upper Body Step Ups
2b) Pistols – alternating sides
2c) Foot Taps
2d) Single Leg Reach – alternating sides

20 seconds on 10 seconds off for 8 rounds of:
3a) Jump Rope
3b) Planks

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Thursday’s workout:

1a) Cauldrons 4 x 5/5
1b) Kettlebell Upper Cuts 4 x 5/5
1c) Band Rotations 4 x 10/10

2a) Snatches 4 x 5/5
2b) Lateral Lunges 4 x 5/5
2c) Hanging Straight Leg Raises 4 x 5

3) Finish with picking two of the following:
-500m Row
-Block Run
-2 minutes of Jump Rope

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Check out the Grand Re-Opening of Roots Inc, tomorrow night, Thursday 5/17, from 5:00pm – 8:00pm

8436 Germantown Avenue

Wednesday’s Workout:

1a) Weighted Step Ups 3 x 8/8
1b) Jump Squats 3 x 8

2a) Pull Ups 5 x 3-8
2b) Push Ups 5 x 8-12

3a) Medicine Ball Cleans 3 x 10
3b) RDL 3 x 5

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Playing around with time. We often use a variety of time intervals in our workouts. Today we’ll be using four of them.

Complete all four rounds of each exercise before moving on the next exercise. Each round of each exercise will be performed at four different work/rest intervals. Complete each exercise using the following intervals:

50/10, 40/20, 30/30, 20/40

Complete the following exercises:
-Kettlebell Swings
-Goblet Squats
-Ring Rows
-Burpees
-Stability Ball Hip Bridges
-See Saw Press
-Full Contact Twists

If you start with kettlebell swings, you will do 50 seconds of swings, followed by 10 seconds of rest, 40 seconds of swings followed by 20 seconds of rest, 30 seconds of swings, followed by 30 seconds of rest and 20 seconds of swings followed by 40 seconds of rest. You will follow this time ladder for all of the exercises listed above. Take no additional rest when switching exercises.

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Complete each exercise for 60 seconds, rest 15 seconds between rounds, complete a total of 4 rounds of:

-Rowing
-Jumping Pull Ups
-In and Outs
-Power Ropes
-Plank

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Complete each exercise for 40 seconds, rest 20 seconds between exercises complete a total of 6 rounds of:

-Step Ups w/ Reverse Lunge
-Jump Rope
-MB Squat Thrusts
-Bent Over Rows
-Planks
-Tight Band Rotations

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