Engine 8, Musical Kettlebells, and Scaled Task

I'm playing catch up here.

I haven't been a good blogger lately:)

Here is what St. Johnsbury has been doing:

Friday: Engine 8 and Musical Kettlebells

Monday: Scaled Task

Wednesday: Poison Control and Ladder Work

Engine 8

1. Push Press

2. Kettlebell Swings

3. Push ups

4. Rest

5. Burpees

6. Rows

7. Prisoner Squats

8. Rest

Spend one minute at each station counting your reps before moving to the next station without rest. Continue counting reps through each station so when you finish all eight stations you will have one number. We will go through this circuit 3 times trying to better your score with each pass.

Scaled Task

Level 1

20 Burpees

40 Sit ups

60 Reverse Lunges total

Level 2

16 Burpees

32 Sit ups

48 Reverse Lunges total

Level 3

12 Burpees

24 Sit ups

36 Reverse Lunges total

Complete five rounds of your prescribed level in the quickest time possible

Times ranged from 21:15 to 27:00

Wednesday

Poison Control

Burpees

Chin to Knees

Push ups

Rows

Prisoner Squats

100

80

60

40

20 (50 for level 3 fitness levels)

Choose one number and choose one exercise, perform the number of reps you chose with the exercise you chose. Continue this until all numbers have been used as well as all exercises performed. Complete this for time.

Round 2: Now flip flop the reps and exercises (for the exercise you did 20 reps for in round one, you now do 100 reps for, 40 for 80 and 60 remains the same). Complete for time.

Round 1 times ranged from 11:22 to 14:31

Round 2 times ranged from 13:43 to 14:30