Monday, December 20, 2010

Monday, December 20, 2010

Registration is open in MINDBODY for both our Running Team, and our Barbell: Weightlifting and Powerlifting Team. Just a few roster spots remain on each for the start of the next month, beginning January 3. Visit the Sunday, December 5 post and the Teams page for more information on the programs and details on how to register!

Complete 80 intervals of 15 seconds of work where:

  • the first 16 intervals are: swing @ 55/35-lbs.
  • the second 16 intervals are: single-arm snatch @ 55/35-lbs.
  • the third 16 intervals are: pushup
  • the fourth 16 intervals are: box jump, 24″ platform
  • the final 16 intervals are: single-arm push press @ 55/35-lbs.

then, for time:
repetition debt

In each interval, complete five repetitions of the exercise. There is no rest between intervals or exercises.

For every repetition short of the required five, a debt of 3x that exercise will be accrued, to be paid at the end of the workout. Immediately after completion of all 80 intervals, the clock will start and all repetition debt will be paid.

This workout is scored by the time and repetition debt.

Compare results to February 1, 2010.

workout inspired by hyperfit usa