FRIDAY 170811

Mini Tabata Evolution at Krav Maga:

4 Rounds of 20 Seconds “On” x 10 Seconds “Off”. Rest 1:00 between stations. Every Repetition or Calorie Counts.

Assault Bike (70 RPM Goal for Men / 50 RPM Goal for Women)
Concept2 Row (Calories)
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes (Constant Momentum on Ropes)

Rest as needed then at HQ,

Complete Three Sprint Rounds:

On a 3:00 Running Clock,
Run 400 Meters
Bench Press, Maximum Repetitions (135lb. / 75lb.)

Note: On the HQ session, rest up to 3:00 between rounds. How many people can Rx todays session and average 20 or more repetitions each round?

Happy 4 Year Wedding Anniversary to Ron and Nancy!


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1:00 PM – 4:00 PM at HQ)

Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga & HQ)


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