082816
Saturday, 28Aug16
Warm-up:
The Whirlpool
Run around in a circle continuously while a leader yells out a category. If that category applies to you, you srep into the middle and perform the stated exercise (burpee, pushup, etc.), then return to the Whirlpool. Example categories could be anything from simply “If you are married” to the more complex “If you are afraid of spiders, snakes, and/or ducks.” Have fun with this!
Workout : 24 minute cap ( Find a good Partner(s) )
- Round 1: 10 reps per exercise
- Round 2: 9 reps per exercise
- Round 3: 8 reps per exercise
- Round 4: 7 reps per Exercise
- Round 5: 6 reps per exercise
movements: Select from the choices
- Squat Variation (Goblet, Front or Back Squat)
- Horizontal Push (Bench or Floor Press, Push-up)
- Hip Hinge Variation (Deadlift, KB Swing, Tire Flip or Snatch)
- Vertical Press (Military Strict Press/Push-Press)
- Pull (Pull-up, Chin-up, Row)
* BB/DB/KB/SB
Enduro-Core:
3-Minute Cycles
Run to 200m + Max Sit-ups
Continue until you’ve completed ALL the sit-ups
Posted in Conditioning, Core Training, Endurance, Fat Burner, FUN DAY, Group Fittness, HIIT, Partner Workout, Uncategorized, Warm-up