"Squat-A-Thon"(11.12.2010)
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope)
Squat Openers Against Wall
Wrist Mobility
Front Rack Position(Band Hangs)
Spiderman Lunge
Inch Worm to Push-Ups
II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. GHD Sit-Ups Skill Work:
Level 1: 3 sets of 10
Level 2: 3 sets of 15
Level 3: 3 sets of 20
A2. L-Sit Parallete Holds Skill Work:
All Level, 3 sets of 20 seconds Hold
*Alternate between the two movements of GHD Sit-Ups and L-Sit Parallete Holds. Rest 60 seconds between each set.*
B. “Squat-A-Thon”
100 Front Squats for time
*Every time you drop the bar or put bar in the rack, you must complete 10 Knees to Elbows.*
Level 1: 75/45
Level 2: 95/65
Level 3: 115/75
Level 4: 135/95
Post Weights Used and Time to Complete to Comments.
good work rachel! i guess i’ll give u a pass for sleeping in see you guys tomorrow
lookin’ good rachael!
😀 daweee! thanks guys hehe
I’m excited for this! I HATE knees to elbows so I really don’t want to drop that bar!
Rachael! You rock!!!! Miss you guys…sounds like I missed some great workouts, too…see y’all Monday
Can’t wait to have you back Jill! I hope you are having a great time!
I really loved today’s work out. Hopefully my legs will function later!
10:33 @75lbs
Great job girls and guys…
time: 14:53, 65lbs… yuck, not happy with my time… i guess there’s always room for improvement!
IM SO GLAD I SIT IN AN OFFICE AFTER WORKOUTS LIKE THIS, to ba i couldnt hear Bruce sound FX during my workout. Im going to make a sound board of him!
Ugh! … It is going to be fun trying to walk later!! haha. Anyway, 80# 15:06. Knees to elbows = hate. =)
Kelly and Dillon did an awesome job today. Nice work:)
You did a great job as well Nicole!! You were doing the knees to elbows like there were nothing!!
nice job to both u girls it was a tough workout. that many reps of any excercise is gonna take its toll. finished in 1418 at 135. had to do 60 knees to elbows too that sucked.
jeeez this loooks fun………
waitttt…what if you cant do knees to elbow. :0)
Dont drop the squats…..
haha oh Jill… I tried doing 100 unboken! But I got to 40 unbroken and had to drop! I went 40, 10, 20, 10. Jess, I am sure kevin will have a good substitute if you can’t do Knees to Elbows!
thats awesome kyle I went 20,15,then 10 up 85 then found god the last 15 was great wod legs r toast 12:35 @95
shit! I’m glad I’m away. I couldnt do 10!
My legs are burning. Oh man! =( lol
um after being on my feet all day… my legs are ‘slightly’ burning!!!
I had to babysit… so sad I had to miss out 🙂 Looks like everyone worked really hard! Nice Job!!