17 April 2015 – “Fight Gone Bad”

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Warm-up:  500 meters, 20 Push-ups

Set-up and Review Movements

Fight Gone Bad

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. 3 Rounds. The stations are:

  1. . Wallball Shots: 20/14 pound ball, 10 ft target. (Reps)
  2. . Sumo Deadlift High-Pull: 75/55 pounds (Reps)
  3. . Box Jump: 20″ box (Reps) – for everyone (20″ Box)
  4. . Push Press: 75/55 pounds (Reps)
  5. . Row: calories (Cal)

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.

if you so wish to amp it up a bit: Football Gone Bad

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. 3 Rounds. The stations are:

  1. . Dumbbell Thrusters
  2. . Push-ups
  3. . Box Jump: 20″ box (Reps) – for everyone (20″ Box)
  4. . Double Unders
  5. . Row: calories (Cal)

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.

 

Cool Down:  Water and Foam Rolling

 

 

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