NEWS AND NOTES WEEK OF 10.10.2021

PROXIMAL STRENGTH ENDURANCE

Rally Squirrel Falls short for Cards!

Even though the Redbirds fell short in there baseball season, this doesn’t mean you can’t rally and join us this week. It’s easy to get distracted in your training and little post-HOA blues. If you need a change, come check us out this week.

Workouts for the Week of 10.10.2021

Monday 10.11.2021 @5:30 pm

allison wrote this

Twenty Seven Minute Running Clock:

0:00 – 12:00

400m Ski

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

20/15 cals Echo Bike

Complete as many rounds and reps within the time cap. Once you complete the round, start over at top with ski again.

12:00 – 15:00 Rest

15:00 – 27:00

Complete for time.

20/15 Echo Bike

10 D-Ball Cleans (100/70)

400m Assault Runner

10 D-Ball Cleans (100/70)

400m Ski. Done.

Thursday 10.14.2021 @5:30 pm

walk around 

Warm Up:

30 m Fast Walk at Max Effort.

20 m Slow Walk.

No Rest B/T sets or reps.

Then

5 Sets:

200m Moderate Pace (Goal is under 1:00)

100 Fast Walk in sub 1-Minute.

400m Moderate Pace (Goal is under 2:00)

100 Fast Walk in sub 1-Minute.

No Rest B/T sets.

Moderate Pace should equal :30-:35 seconds per 100m ran.

This will be for overall time.

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