A. Jump rope for 1 min/lunge down 20″/ bearcrawl back 3x
B. Front squat 21×2 (4-6 reps) 3x rounds (2min rest)
C. Three 1 minute rounds for time:
1. DB or KB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders or singles
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
D. If your team lost you got 50 burpees after class
An interview with Super Bowl Champion Ray Rice. To read the entire article click here.
What does your strength-training regimen look like? How often are you in the gym, and what are you doing in there?
In the off-season I do a lot of powerlifting. Especially coming out of the season. I’m working out four days a week and I use one day as a recovery day. On Wednesday I get a massage, deep tissue, just to work everything out. But I do a lot of powerlifting and a lot of explosions and a lot of CrossFitnow. A lot of guys are getting into that. So that’s really how my routine goes. The CrossFit was very new to me, but one thing I learned about it was it was a change of pace. So when I stopped doing my powerlifting, I went into CrossFit, and CrossFit, obviously, was different because you’re just non-stop. You keep going and it wasn’t as long as my powerlifting sessions were, but it did get me in great shape.