FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

101030 Saturday "All Trick no Treat"

By jerry6 comments

101030 Saturday “All Trick no Treat”

Roll two Dice after each 400m Run (5 rounds) and perform the two exercises the dice reveal.

(Hopper athletes should only perform 3 rounds, it is time to taper volume but keep intensity)

1 = 15 Toes-to-bar

2 = 15 Thruster (65w,95m or sub DB’s)

3 = 20 KB High Pull(45W-70M)

4= 20 Burpee

5 = 25 Wallball

6 = 25 GHD Situp

For example, you come back from your 400m run and roll 2 dice it comes up 4 and 4, you owe 40 burpess. The next round you come back from your run and roll 2 and 4, you owe 15 thrusters, 20 burpees. Third Round (after run) is 5 and 2 so you owe 25 wallball and 15 thrusters. This madness continues for a 4th then 5th round.

Comments

comments

6 Comments to "101030 Saturday "All Trick no Treat""

  • Sean Mulcahy says:

    October 30, 2010 at 8:50 am - Reply

    Round 1: situp/situp
    Round 2: KBHP/T2B
    Round 3: KBHP/KBHP
    Round 4: wallball/T2B
    Round 5: T2B/KBHP

  • Jessica Gunder says:

    October 30, 2010 at 10:31 am - Reply

    28:59

    Round 1: Thruster and GHD
    Round 2: T2B and KBHP
    Round 3: Burpee and GHD
    Round 4: Wallball and T2B
    Round 5: KBHP and Wallball

  • Mark Davis says:

    October 30, 2010 at 10:46 am - Reply

    One of my favorite workouts – despite always getting more than my share of thrusters

    Round 1: 15 Thrusters and 25 GHDs
    Round 2: 15 Thrusters and 20 Burpees
    Round 3: 20 Burpees and 20 Burpees

    16:05

  • Anne Marie Foley says:

    October 30, 2010 at 10:59 am - Reply

    Damn, I should have dressed up as one of those hopper people for Halloween to do three rounds…..35:06
    thrusters (65) and GHD
    wall ball and GHG (10)/ab mats (20)
    T2B and thrusters (65, 55 for the last 5)
    T2B and thrusters (55)
    GHD(10)/abmat (20) and KB high pulls

  • Jeremy Moss says:

    October 30, 2010 at 1:15 pm - Reply

    14:43 (3 Rounds)

    Round 1: Burpee/Burpee
    Round 2: GHD/Burpee
    Round 3: KBHP/GHD

  • Gar Whaley says:

    November 1, 2010 at 7:40 am - Reply

    sixer

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314