Speed Month

 In Workouts

Don’t miss FLEX in the CITY this Saturday at 10am at 100 Pizzitas. RSVP here.

This month we are focusing on SPEED. Our goal is to improve leg-turnover and fast-twitch muscle fiber recruitment.

MONDAY, 2/29

5 rounds for 1 minute each:
25 American swings, burpee rest of the minute. Partner rests while other works.

*each partner completes 5 rounds

TUESDAY 3/1 & WEDNESDAY, 3/2
KETTLEBELL BENCHMARK

3 rounds:
10/10 clusters
10 American swings
20 KB lunge pass through

THURSDAY, 3/3

E4M×4
400m run

FRIDAY, 3/4
by Coach Kelly:

3 person team:
P1: 10 knee tap MB situps (left knee tap, right knee tap, double knee tap, situp)
P2: throws ball
P3: sprints 50m down & back

Partner throwing the ball does situps next, P1 takes off on sprint, P3 throws ball.
2 rounds for each person

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