081117 Monday "Clean it Up"

Erin and Amber before the Veteran's Day Salute workout.

Today's workout follows a solid HardCore Warmup of 3 sets of:

10 pushups

10 pullups

10 situps

10 squats

PLUS

1 - 500 meter row for time (shoot for PR plus 10 seconds or lower)

PLUS

10 minute agility ladder and stairs cardio session

THEN "clean it up"

5 rounds for time of:

15 Medicine ball cleans 

15 pushups

FINISH with an ab circuit.

This class worked well with all 3 groups today. Everyone did well with the old school cardio and stairs.

Times and loads posted to comments.

Comments

[Karen]

Loved this warm up, workout and ab finish, BUT the agility ladder is NOT my friend! It was not a pretty site with my outdated hopscotch skills. My medicine ball cleans and pushup time was 6.29, 16# ball. We missed you Vicki -- Glad to have you back!

[Bill Getty]

Sheila 7:01/13
Paula 7:28/8
Sally 9:02/16
Amber 8:09/10-8
-
Tracy 6:50/10
Lisa 7:34/13
Erin 10:48/8
-
Karen 6:29/16
Vicki 6:35/10
Jess 7:27/13
Sandy 8:27/10

There were some substantial improvements over the last time we did this workout in late July. Many had over 20% improvement in their times. Congratulations to all of you who are seeing the results of your hard work with increasing performances. It's fun to watch!

[VICKI]

class was great. i loved every minute of it. it was great to get back into the swing of things. i missed everyone:)

[Sally]

OMG! I went back and looked at my time in July. 9:01 with a 6# ball? And Monday 9:02 with a 16#? I wasn't as comfortable with the medicine ball technique then as I am now...but...hmmmm. Who gave me that 6# ball in July, and how did that #16 ball get in front of me Monday?????

[Sally]

Hey, guys, go back and look at July 10th...our times and weights. Website says I used an 8 pound ball, so maybe my record of 6 pounds was wrong, but overall our times decreased or our loads increased! Or both! We are awesome!

[Karen]

Thanks so much Sally to have us check out July 10th MBCleans and pushups -- Very cool to see I went from 9:15/6# to 6:29/16#. Gee, that was even after Bill's Hardcore Warmup. I couldn't do this without all of you!