Thursday, May 7, 2014

How are we all today. 

Time for some core work. We can never be strong enough between our ribcage and quads and we'll find a way to work on that and some conditioning today. 

Strength

Tabatas - 20sec on - 10sec off x 16 rounds - alternating movements

  • L Sit Hold or Hollow Hold 
  • Abmat Situps

You can do you L Sit Holds on the paralettes or on boxes or using kettlebells. if you can't hold a L you can hold a knee tuck position or bend you knees slightly. You will alternate movements for 8 rounds total where you will do 20secs of a Lsit or Hollow Hold and then rest for 10secs and then do 20secs of abmat situps and then 10secs of rest and repeat that for another 7 rounds. This will take you 8minutes to complete and should leave you with at least a 6 pack. 

*Guarantees are not always guaranteed. 

Conditioning

10min AMRAP - Cardio City

  • 10 Jumping Lunges (L+R = 1)
  • 10 Burpees
  • 10 - 10m shuttle runs or 100m run - to the fence and back inside

The name spells it out. Cardio City. If we can get outside we will be outside for the run. If not we'll be doing our shuttle runs in preparation of going outside. 

- Team 782