WORKOUT

“Chelsea”

Performance
5 Pull-ups
10 Push-ups
15 Squats

Fitness
5 Body Rows
10 Push Ups/5 Negatives
10 Squats

Each min on the min for 30 min

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

BENCHMARK TRAINING

Girl

“Diane”

21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Hero

“Pike”

5 rounds for time of:
35/25kg thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor.

MOBILITY MONDAY

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you.


ROMWOD - Optimize Your Range of Motion