Groundhog Day!

Needless to say winter is here and regardless of what a groundhog says it will be cold for a few more weeks.

Are you looking for a challenge? Different programming options? Is your programming kind of like Groundhog Day.

Come check us out. It’s February now and the resolution crew is out the way. We offer challenging workouts and would love to see new faces. We offer our classes on Monday/Thursday evenings at 5:30 pm.

FEBRUARY BURPEE CHALLENGE

This month we will be doing a simple challenge. Starting on February 7, 2022 you will do 100 burpees for time to establish a baseline time. At the end of the month, you will retest.

Starting on Tuesday, February 8th perform 5 burpees.

Each successive day after, add 5 burpees per day.

We will retest 100 burpees for time on Monday, Feb 28th, 2022.

WORKOUTS FOR THE WEEK OF 2.6.2022

Monday, 2.7.22 @5:30 pm

snakeskin

Three Rounds:

20 Cals Assault Runner

25 Foot Alternate Walking OH Lunges w/DB (40/25). Scaling option would have each athlete do lunges with Med Ball.

300 Meter Outside Run

25 Foot Alternate Walking OH Lunges w/DB

20 Cals Assault Runner

Rest 1:00 B/T Rounds

You will score for total time.

BURPEE CHALLENGE BONUS

100 burpees for time. There will be a ten minute time cap.

Thursday, 2.10.22 @5:30 pm

watts happening

2 sets:

There will be thirty three minute running clock.

Set 1:

4 Minute Run: 0:00-4:00

Maintain your pace on the runner in between 650 -800 watts for a four minute interval. Record total meters.

Rest 2:00 (4:00-6:00)

3:00 Minute Run: (6:00-9:00)

Maintain your pace on the runner in between 800-900 for a three minute interval. Record total meters.

Rest :90 (9:00-10:30)

2:00 Minute Run (10:30-12:30)

Maintain your pace on the runner in between 900-1000 for a two minute interval. Record total meters.

Rest 1:00 (12:30-13:30)

1:00 Minute Run (13:30-14:30)

Maintain a pace above 1000 watts for a one minute interval. Record total meters.

Rest :30 (14:30-15:00)

:30 second run. (15:00-15:30)

This is max effort sprint. Maintain a pace above 1100 watts or higher.

Rest until the 18:00 minute mark on the clock. Score your total meters for Set 1.

Set 2:

At the 18:00 minute mark, you will have fifteen (15) minutes to run the amount of combined meters ran in set 1. This will be for total time.

This is designed to work on slower paces up to faster paces using the runner watts reading on the monitor. The goal is to stay within each prescribed watts for each interval.

This will be a lactate threshold workout.

There will be two scores. Set 1 total meters ran. Set 2 will be for total time.