Warm Up 2 Rounds 500 Row 10 forward backward lunges (5 each side) 10 Shoulder Taps 10 Jumping Lunges 20 sec DD -20 sec Spiderman- 20 sec pigeon Question of The Day If you had intro music, what song would it be? Why? CORE CORE 50 50 Russian Twists 50 Plank Leg Lifts 50 Sec […]
Warm Up 1 min row 10 empty bar DL 10 Scorpions 30 sec Hollow Hold Repeat with light weight DL at 8 reps Repeat with less light weight DL at 6 reps 10 Ring Rows 3 Pull ups 20 arm circles 2 Perfect Stretches Question of The Day Would you rather Have a dog with […]
Warm Up 2 Rounds 2 x (2 min) 30 sec easy row 30 sec SPRINT 5 Russian Swings 3 American swings 2 box Jumps 1 Negative Push Ups 2 x 3 reaching inch Worms 20 Sec Sampson stretch Question of The Day Would you rather eat no candy at Halloween or no turkey at Thanksgiving? Strength […]
Warm Up 1200 meter run or row -1 min rest- 40 T2B 30 KB SDHP 20 Burpees -1 min rest- 1200 meter run or row 10 Wall Walks, can be split up and done whenever you like. Scale options T2B= 20 Toe Taps Wall Walks = 5 Box Walk Arounds Rx 53 / 70 Rx GO FASTER […]
“If this is wrong, I don’t want to be right” 3 Rounds – (3 person teams) Station #1 – Mace Bell Run/Tire Flips (3 mins) One team mate runs 200m with Mace Bell Other two flips heavy tire Rotate through run for 3 mins -30 sec rest- Station #2 – Sled Drags/Heavy Wall Balls (3 […]
Warm Up Deck of Cards W/U Hearts = Burpees Diamonds = V-ups Clubs = Lat Activators Spades = Lunges 2 x 30 sec easy row 30 sec SPRINT 2 x 3 Reaching Inch Worms 2 Negative Push Ups 1 Plank Wheel PVC SS 2 perfect stretches Question of The Day Would you rather be chased […]
Warm Up Down and Backs 2 x 6 Empty bar Front Squat 5 Empty bar Push Press 4 Empty bar lunges 2 x 20 Sec Sampson Stretch each side 3x 4 count squats 10 Table Tops Question of The Day Would you rather lose your sense of touch or your sense of smell? Strength Front […]
Warm Up 500 row or 400 run 5 x 100 meter “Rowling” 2 x 20 sec HSH 10 Forward Backward Lunges 2x 10 Ring Rows 10 Plank Hold with Leg Lifts 20 Sec DD to SM 20 Zombie Kicks Kneeling Hamstring Stretch PVC SS Snatch Tech Question of The Day Would you rather be a […]
Warm Up Fish Game or Darts 4 min 2 Rounds Spiderman out 30 sec Hollow Hold Bear Crawl back 3 Negative Push Ups Zombie out 10 Mission Impossibles Crab Walk back 3 Push Ups After Bench Press Cycle, your choice to do Pistols and CORE or Row for Challenge meters. Question of The Day Would […]
Warm Up 3 Rounds 200 meter row 4 Burpees 4 step overs 4 box jumps Then 5 x 4 Count Squats 10 jumping Squats 20 Sec Thread The Needle 20 sec Pigeon Stretch Rig Calf Stretch Question of The Day Would you rather eat a birthday cake with flies in the filling and 20 presents! […]
