TUESDAY 9.25.18
It's Crystel Armenta's 1000th workout today!!!! You read that right 1000! If you know Crystel, you know she loves to do ALL of the things. She has been a member since Day 1 and we created this workout to celebrate her fave movements!
15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)
Min 1: Run 200 Meters
Min 2: Max KB/DB Swings
Min 3: Max Burpees
RX Men: 50-55#
RX Women: 30-35#
RX+: 7 Rounds (21 Min)
Score: Total reps of KB/DB Swings and Burpees added up at the end.
Goal: 170 or more reps!
PROGRAM C
15 Min EMOM
Every Minute on the Minute for 15 (This will also = 5 Rounds of the following)
Min 1:Row 18 Cal Men / 12 Cal Women OR Bike 15 Cal Men / 10 Cal Women
Min 2: Max KB/DB Swings
Min 3: Max Burpees
RX Men: 50-55#
RX Women: 30-35#
RX+: 7 Rounds (21 Min)
Score: Total reps of KB/DB Swings and Burpees added up at the end.
Goal: 170 or more reps!
So basically you have 3 stations. You will rotate through each one 5 times. Each station is assigned 1 minute. You have 1 minute to complete a 200 meter run. Then you will do as many KB or DB swings as possible during the next minute. Finally you will do as many burpees as possible the third minute.
When the third minute is up you will head out to run again.
Choose. a run distance that you can complete in under 1 minute even when you are tired. If you end up running over the minute - just know that is less time you have to KB Swing. If you get back BEFORE the minute is up - you MUST WAIT until the minute is up to start your swings. Shorten the distance if necessary.
We would rather have you push the run for 5 rounds and make it every time than do 7 rounds with it running over!
For the swings you should aim to get 15-20 reps or more per round. Choose a weight that will allow you to keep moving!
Pick up the bell with both hands (you may use a single dumbell or a kettlebell). Your feet should be about shoulder width apart. Hinge at the hips but keep the chest lifted. Bend the knees slightly but keep the weight in your heels. Push the knees out and let your arms hang long. Stand up hard and fast and treat the bell almost like you are going to throw it. Follow through with the arms and bring the bell all of the way over head. Keep the belly tight and avoid overarching.
For the burpees, get the chest and thighs to the ground. Step or jump the feet in. Jump up and clap. Go to the knees for the push ups if you need to. Mamas you can even sub elevated push up burpees if necessary!