Free Workout

 In Workouts

Join us this Saturday, 10/17, at 8:30am for our monthly FREE community workout at Townlake under the Mopac Bridge with Coaches Richie and Nader. Open to the public!

MONDAY, 10/12
by Coach Kelly & Jeremy

3 rounds:
Max effort push ups
Max effort jumping lunges
Run 100m

TUESDAY, 10/13
by Coach Kelly & Jeremy

Partner-
800m run
20 burpees
20 thrusters

400m run
40 burpees
40 thrusters

200m run
60 burpees
60 thrusters

*Both partners do the run and split reps as they see fit

WEDNESDAY, 10/14
by Coach Kelly & Jeremy

A) 4 rounds:
20 air squats
Jog 50m down, sprint back

B) 100 toe touches

C) 4 rounds:
20 russians swings
Jog 50 m down, sprint back

THURSDAY, 10/15
by Coach Lucy

400m run – give the class 3 min to complete it. With the remaining time they need to hold a ┬áplank. Can be regular, side, or both.

Tabata: 8 rounds of the following – (don’t set down the bell)

:20 Goblet Lunges alternating
:10 2H push press (this is usually the :10 rest. If they need to rest, keep that bell at the chest and don’t press)

400m run – give the class 3 min to complete it. With the remaining time they need to hold a ┬áplank. Can be regular, side, or both.

FRIDAY, 10/16
by Coach Megan

Buy in: 800m run
4 rounds-
10/10 snatch
7/7 1-arm thruster
Cash out: 400m run

Recommended Posts

Leave a Comment