Hot as Hades today again. We are acclimated to the heat in a most amazing way, though.
Warm up with jump rope then a 20 min. AMSAP:
8 renegade rows (20#/hand)
2-3 pullups
5 burpees
10 squats w/40#
10 med. ball v-ups
Followed my 6 minutes of various medcine ball throws and passes
Followed by 5 minutes of rowing and, for Lucas, his four spears.
Roughly 40 minutes of non-stop movement fun.
Showing posts with label rowing. Show all posts
Showing posts with label rowing. Show all posts
Thursday, September 1, 2011
Thursday, August 25, 2011
Introducing the rowing machine
20 min. "Warm up" round:
5 min jump rope
5 min row (10 min. for David)
12 min: tabatas
:20/:10
flutters
arm exercises
medicine ball slam
AMSAP round (12 minutes):
5 Burpees
10 Sit Ups
15 Squat
D: 5, L: 6, P: 5
4 min. Medicine ball work
that makes for a good 35-40 minutes of work and a total workout of about 40 minutes. My legs are tingly at the moment which means I did something right. Keeping the heart rate up for 45 minutes is my goal.
I like the rowing, we could turn it up some if we want more of an intense workout or we can take it nice and easy just to keep us moving between sets.
Here's link to "Carl" who would like to show you proper rowing technique
5 min jump rope
5 min row (10 min. for David)
12 min: tabatas
:20/:10
flutters
arm exercises
medicine ball slam
AMSAP round (12 minutes):
5 Burpees
10 Sit Ups
15 Squat
D: 5, L: 6, P: 5
4 min. Medicine ball work
that makes for a good 35-40 minutes of work and a total workout of about 40 minutes. My legs are tingly at the moment which means I did something right. Keeping the heart rate up for 45 minutes is my goal.
I like the rowing, we could turn it up some if we want more of an intense workout or we can take it nice and easy just to keep us moving between sets.
Here's link to "Carl" who would like to show you proper rowing technique
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