Public Whiteboard

Components

Helen

"Helen" INTERMEDIATE

"Helen" BOOTCAMP

Settings

Workout

CF 03/20/19

Medball Targets Warm-up

PLAY FOR 8 MINUTES
Standing behind the line, throw the ball at the medballs.
Must be a direct hit. Cannot Roll, Kick, or bounce!

The medball you hit, is the number of reps EVERYONE has.

CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12

*COACH ENTER EXERCISES AS COMMENT*

1. KB Bent-Over Row (ttl)
2. Sit-up
3. Alt. S/A KB Swing (R)
4. Superman

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

"Helen" INTERMEDIATE (Time)

3 ROUNDS OF:
   400m Run
   21 KB Swings (44/26)
   12 Jumping Pull-up

- 15 MIN TIME CAP -

"Helen" BOOTCAMP (Time)

3 ROUNDS OF:
   200m Run
   21 KB Swings [R]
   12 Ring Row*

- 15 MIN TIME CAP -

*Make them challenging

Finisher (No Measure)

Time to empty your tank. go as hard as you can.

3 SETS
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

Whiteboard:

Wednesday, March 20, 2019