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Friday, June 24, 2011

F.I.T.E Club Workout!!

Well, Robin and her summer travel schedule are in full swing so she handed off the FITE club to me again this morning.

We had a pretty good turnout, but it could have been better if I would have sent a text like we usually do. Sorry Adam, Meghan, and Kristen. But at least I saw you guys working hard on your own, good job!! Christie was sick this week , so hopefully she feels better and we get her back next week.

On to the workout:

This is a timed workout. You will start the timer at the beginning, perform the below circuit 3 times through. Be sure you record your 1/4 mile interval time each round, and then record your total workout time at the end.

You want to beat your own 1/4 time each time.


1. Kettle Bell or DB double clean to press 10X
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.







2. KB or DB lunge variation 10 each leg
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.


3. KB or DB Renegade Row 10 each arm
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.




4. KB/ DB Turkish Get ups 3 each side
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.


5. KB/ DB Lateral lunge to lateral raise 10 each side
a. BOSU Slide board mountain climbers 20X
b. BOSU Plank hold 20 sec.

6. 1/4 mile interval (run, bike, or row)


RESULTS:
1/4 mile times:
M. (run) 1) 2:08 2) 2:04 3) 1:54
D. (run) 1) 2:07 2) 2:03 3) 2:02
H. (run) 1) ? 2) 1:59 3) 1:55
S. (run) 1) 1:45 2) 1:40 3) 1:33
J. (row) 1) 2:20 2) 2:15 3) 2;15
M. (run)

Total time:
S. 37:58
D. 38:03
M. 38:05
H. 39:17
J. ~40
M.

Finisher: (we didn't have time for the complete finisher, so we just did the farmers carries
F1. Team Farmers Carry relay
F2. Team heavy bag rope pull then push

Hope you all enjoy it.

Train For Life!
Scott

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"Life Is Motion"
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