5:30am – open gym
noon – gym open for prayer
CORE (compare 12-30-11)
5 rds for time:
15 shoulder to overhead (choice)
15 box jumps
PSYCHO
5 rds for time:
15 shoulder to overhead 135/95
15 box jumps
IGNITE
Stations: start where you want and complete as many reps as possible in 30 seconds. 5 seconds to rotate to next station and begin 30 second clock again. The stations are jump rope, plank, leg raises, mt. climbers, sprawls. No matter where you start, keep the same order. Complete 5 full rotations. Rest 1 minute after every full rotation.
IGNITE Scaled
Perform the above workout taking more rest when needed. Stress working to your own intensity level.
CORE
AMRAP in 15 minutes:
20 wall balls 20/10
50 jump rope
PSYCHO
For time:
50 wall balls 20/10
100 dbl unders
30 wall balls
70 dbl unders
20 wall balls
50 dbl unders
IGNITE
Stations: start where you want and complete as many reps as possible in 30 seconds. 5 seconds to rotate to next station and begin 30 second clock again. The stations are jump rope, plank, leg raises, mt. climbers, sprawls. No matter where you start, keep the same order. Complete 5 full rotations. Rest 1 minute after every full rotation.
IGNITE Scaled
Perform the above workout taking more rest when needed. Stress working to your own intensity level.
Core and Ignite (compare 1-28-12)
For time:
100 burpees
200m walking lunges
800m run
