Wed, 07/18/2018

July 17, 2018

*Scheduled Maintenance: If you are planning on working out during open gym today, please be aware that we will be closed between 11am - 1pm. 






“Button Down”
3 Rounds:
3 Minute Calorie Row/10m Shuttle Runs
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Double Unders

Rest 2 Minutes Between Rounds


Sub Box Jump Overs
Sub Singles

Sub Box Step Ups
Sub Singles




For the sake of visualizing an effort, let’s think of these three rounds of 1 mile repeats. Knowing you have two minutes of rest between, you can better dictate your intensity for each round. The first six minutes should be performed at a consistent, moderate intensity throughout. It’s not about how fast you go, rather finding a speed that can be maintained throughout. The row and rope are easier to out than the burpee box jump overs. Finding a rhythm with feet will keep athletes moving for the two minute duration. Following the first round, athletes will have a good gauge and also a tangible number to help guide them for the final two rounds.




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