Hell & High Water

This week has been full of tough workouts. I came in to teach this morning and it was tempting to just leave the lights off and lay in savasana for 50 minutes. But we don’t show up at the gym at 5 a.m. just to lay there, do we? Kudos to everyone showing up this morning and sweating it out. It was a doozy of a workout, BUT I bet they can’t say they got board! Happy Friday everyone!

I. Dead-mill AKA Hell: Repeat 3x. 100 steps on treadmill without it turned on. Use your own momentum 🙂

  1. 100 steps, 10 burpees
  2. 100 steps, 10 push ups
  3. 100 steps, 20 up down plank
  4. 100 steps, 20 knees to elbows
  5. 100 steps, 20 donkey kicks

II. Erg/Rower Drills AKA High Water: Complete 2x.

  1. min 1 – warm up
  2. min 2 – sprint 10 sec/row 50 sec
  3. min 3 – sprint 20 sec/row 40 sec
  4. min 4 – sprint 30 sec/row 30 sec
  5. min 5 – sprint 40 sec/row 20 sec
  6. min 6 – sprint 50 sec/row 10 sec
  7. min 7 – sprint 40 sec/row 20 sec
  8. min 8 – sprint 30 sec/row 30 sec
  9. min 9 – sprint 20 sec/row 40 sec
  10. min 10 – sprint 10 sec/row 50 sec
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s