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Tuesday, December 1, 2009

Workouts of the Week Dec 1 2009

Steve's WO of the Week  (Compare to June 23 and Sept 15 2009)
10 to 15 min active warmup then complete:
8 x 20 sec ON / 10 sec OFF at each station...complete each station
before moving to next.

Count total reps for entire workout.

Take 2 min rest between each station.
Front Plank on Elbows
Box jumps (about 20 inches)
Post reps / experiences to comments PLEASE 

Peter's WO of the Week
 -- Complete 30min broke into 4min Rounds
* all time is spent 90+ RPM easy effort but at each minute do as described below
-- Minute 1 = Dismount/Mount as fast as you can
-- minute 2 = 30sec spinup to max cadence for last 10sec
-- Minute 3 = Dismount and run for 10 quick steps then remount
-- Minute 4 = 1min at 100RPM


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