Thursday 200910

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“Double Agent”

Complete 3 rounds of the following for time:

1,600 Meter Assault Bike

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings 70#/55#

10 Kettlebell Box Step Overs 24″/20″

30 Minute Time Cap


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Get ready for some biking!

Long “Beefy” Workout Today!

Today’s workout is is going to be a grinder, oh yeah! The intended time range will be 24-30 minutes (hard time cap at 30:00), that works out to 8-10 minutes per round. The movements we will be doing are a little bit of everything, cardio with the bikes and running, gymnastics with the double unders, and finally weightlifting with the heavy russian kettlebell swings and box step overs. For the bike, we will be working towards meters, a little different than calories. Because of this we need to treat the bike like we will the run, find a steady pace and stick with it. We want to be able to get off the bike and get a big set of double unders done and come in from the run and get a big set of russian swings done. For the kettlebell movements, we want to get those reps done in as few sets as possible so pick a weight you can achieve this for those two movements. Come in today and get after it!

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