Blog

December 15, 2016

Warm-up

EMOTM: 7 minutes
1 skin the cat
5 supermans

Skill

Kettle Bell Swing – Focus on Back Position

Workout

As a team of 4 complete 150 reps of (3@125, 2@100):
Medball toss (to and from counts as 1), KB swings, calorie row
*team may break up movement however they prefer but must keep track of progress. Only 1 team member working a a time except for medal toss


Game

December 6, 2016

Warm-up

10 ring pull ups (from sitting if needed)
10 lunges 5e/s
4 Skin the Cat

Skill

Kettle Bell Swing – Focus on Back Position

Workout

6 rounds:
8 Russian KB swings
6 sit-ups
4 push-ups
rest 1 minute


Game

December 1, 2016

Warm-up

60 sec Jump Rope work
10 Lunges (5e/s)
5 Super slow Air Squats
5 Inchworm w/ Push-Ups
5 Glute Bridge w/ 5 sec hold
10 Hollow Rocks
10 Superman

Skill

Bench Press

Workout

Team Relay Style
10m Lunge
10 Pull-Ups / 20 Jumping Pull-Ups
10 Wall Balls
10 Burpees
10m Lunge

Teams of 3 or 4, first teammate will lunge down, complete 10 pull-ups, then lunge back. All teammates will complete the same movement before moving on to the wall balls, and then the burpees.


Game

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