Post-"E*Trade Baby"
BBG (off)
Do A first, then do both B1 and B2 (i.e., superset: B1, B2, B1, B2, B1, B2)
A) Seated Box Jumps
5 x 3 - raise the height for each set
B1) HSPU
3 x N (pick a manageable number for 3 sets; use 1 or more abmats if necessary)
B2) GHD Sit-ups
3 x M
Strength/WL
Press
2 x 5, 1 x 5+
Conditioning
4 rounds of:
1 min to complete 16, 12, or 8 burpees, rest remainder of minute
1 min to complete 40 double-unders, rest remainder of minute
1 min to complete 16 alternating box step ups (24"/18") holding KB (1.5 pood/1 pood) or DB (55#/35#) goblet-style, rest remainder of minute
1 min to complete 12 weighted sit-ups holding KB (1.5 pood/1 pood) or DB (55#/35#), rest remainder of minute
The clock will be counting down from 1:00 at each station - your score is your total amount of rest time from all 4 rounds (i.e., 16 stations). At the end of the minute, you move to the next station (whether or not finished the prescribed number of reps). For the burpees - before the workout begins - choose either 16, 12, or 8 reps. Choose wisely - once the number is chosen, it stays the same for all 4 rounds.
Finale
Hamstring bar mash for 2:00/leg
2 comments:
Started with Box Stepups, gave negative seconds for uncompleted reps
1
26
12
29
68
-4
24
10
33
63
-5
26
8
31
60
-5
27
10
33
65
Total 256
Strength/WL
Press
2 x 5, 1 x 5+ *165 x 6*
Conditioning
4 rounds of:
1 min to complete 16, 12, or 8 burpees, rest remainder of minute
1 min to complete 40 double-unders, rest remainder of minute
1 min to complete 16 alternating box step ups (24"/18") holding KB (1.5 pood/1 pood) or DB (55#/35#) goblet-style, rest remainder of minute
1 min to complete 12 weighted sit-ups holding KB (1.5 pood/1 pood) or DB (55#/35#), rest remainder of minute
*went w/ prescribed weights ... trouble w/ keeping up w/ prescribed reps ... as baseline for next time ... avg'd 8 burpees, 20 double unders, 12 sit ups, and 8 step ups ... room for improvement next go around*
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