FYF Video

AUG

16

Friday


A new 'FYF' video has been posted to the website: 'FYF' 4-26-13. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here is the workout featured in the video:

Workout:
Standard warm-up: Row, Wall Squat, Walking Lunge, Squat, Goblet Squat, etc
Then:
"Louder Than 10"
5x Push-up +
10x Ball Slam @ 25# +
15x KB Swing @ 53# KB
11 rounds
Then:
5x Front Squat @ 80% +
30 seconds AirDyne "ALL OUT"
This being a penalty event, the number of rounds are determined by finishing time on the "Louder Than Ten" circuit
Then:
Cool down … or fall down

Note:
The time standard was 8:00 and penalties were assessed as follows:
>8:00 but <8:15 = 1 round of FS/ AirDyne
>8:15 but <8:30 = 2 rounds of FS/ AirDyne
>8:30 but <9:00 = 3 rounds of FS/ AirDyne
>9:00 but <9:30 = 4 rounds of FS/AirDyne
>9:30 but <10:00 = 5 rounds of FS/AirDyne
Etc.

Notes:

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