Warm Up 3 x 100 meter run or row 30 singles 10 DU’s 20 sec Sampson Stretch then 3 x 5 Russian swings 5 SDHP 20 sec Hollow hold 20 Scuba Steve’s 2 Inch Worms Rig Calf stretch Question of The Day Would you rather have to walk into every room backwards with the lights […]
Warm Up 3 Rounds 2 min run 2 min row or 2 min Commandos (R reverse lunge, L reverse lunge, Burpee) 10 Zombie leg swings (5 each side) 10 Stork walks (5 each side) 10 Scorpions then: 2 Inch Worms 20 sec Spiderman hold on each side 20 sec Shoulder stretch Question of The Day […]
Warm Up 400 meter run or 500 meter row 3 x 5 Burpees 10 Lunges (5 each side) 5 Air squats 4 Lunge to active pigeon (2 each side) Assessment then PVC SS Snatch Warm Up Question of The Day Would you rather be the best at climbing trees, or changing flat tires? Assessment 2 […]
Warm Up Deck of Cards 6 min Hearts – Comando (R reverse lunge, L reverse lunge, Burpee) Diamond – Shoulder taps Spade – Jumping Squats Clubs – Hollow Rocks Then 2 Inch Worms 20 sec Pigeon stretch each leg 30 sec hollow hold 10 Mission Impossibles Question of The Day Would you rather be the […]
Warm Up Death by Gym Sprints (4 min) If there are too many people to be able to maintain social distancing we will switch to Death By cal Row. 3 x 10 med ball Slams 10 med ball Goblet squats 5 med ball Burpee Thrusters then: 3 inch worms 10 Table Tops 10 Scorpions Question […]
50 cal Row 5 Bear complexes 40 cal Row 10 Bear complexes 30 cal Row 15 Bear complexes 20 cal Row 1 Bear complex = 1 deadlift 1 hang Power clean 1 Front squat 1 Push Press 1 Back squat Can be completed as: 1 squat clean thruster 1 back squat Rx 65 / 95 Rx+ 95 […]
Warm Up Run 400 meters or Row 500 meters or 3 min Jump rope “Roxanne” by The Police Hold front plank, every time Sting sings “Roooxxaaannee” Do 1 mountain climber on each side. Try to stay in plank for the entire song, but if you need to rest go up into Down Dog and stretch […]
5 rounds – 3 person teams Station #1 – KB Hoist and Mace Bell squats 2 Members continuously hoist 70lbs KB 3rd member performs 20 reps Mace Squats Rotate all members through squats Station #2 – Hose Pack Run and Sled Push/Pull 2 members continuously push/pull 250lbs sled 50ft 3rd member runs 200m with hose […]
Warm Up TABATA (2 x 8 min total) Jumping Jacks Oblique Mountain Climbers Goblet Squats (KB, go light it’s a warm up) Box step ups 3 x 30 sec Hollow Hold 10 Mission Impossibles 20 sec Cossack stretch each side Question of The Day Would you rather have plants grow at 20 times their normal rate […]
Warm Up 3 Rounds 10 Jumping Jacks 2 Push Ups 2 Hot Lizards 10 Zombie kicks 10 Stork kicks Then: 20 sec Pigeon Stretch each side 20 sec Pancake stretch Question of The Day Would you rather have plants grow at 20 times their normal rate when you are near or for people and animals […]
