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“The Pow Pow”: 2 x 12 Min Stations + 5 Min Team Game!

Wednesday, April 21

SANDYBELL:  2 x 12 Min. STATIONS + Team Game!

Station 1: The Pow Pow:   12 Minute Partner EMOM- 3 Rounds

P1:  Penalty Box Drill

P2:  Power move

** Switch

Min 1:  P1:  30/:30  Penalty Box Bear Crawl March

P2:  :30/:30 Vertical Jumps  Non-impact: Load Absorption

Min 2:  Partners Switch

Min 3:  P1:  :30/30:  Scissors Counter Clockwise and Clockwise B: Scissors staying inside of box  Non-impact:  Mountain Climbers

P2:  :30/:30  MB (E.S.) Standing Lateral Pivot Slams B: Tall kneeling Lateral Slams

Min. 4:  Partners Switch

Station 2: The Get Up and Go – 12 Min. AMRAP for QUALITY

  • 5x Supine MB Pullovers

  • 5x  Shin Box Drill  (e.s)

    • Option to hold KB or MB

    • Sensitive Knees Mod: SL Glute Bridges or roll-up mat- use small black mats under knees

  • 5x (e.s.) 1/2 Kneeling Press/Bottom Up Press

  • 5x (e.s.) Goblet Lateral Squat Progression

5  Min Team Game:  Cirque de Sore Legs Relay

  • Count off class into groups of 3 for 3-person relay:

P1:  Run:  short loop 30-40 seconds- controls the pace of the relay or 45 Jumping Jacks  Non-Impact:  Bike Cals 15/12/10

P2:  Plank (active recovery)

P3: Squats: complete as many quality squat reps until the runner comes back. *Must Count reps.* Once the runner makes it back, tells the person doing the high plank how many reps were done and then goes off on their run. Runner recovers via high plank.

Format:

Runner–> High Plank–> Squats–> Squatter become the new runner 🙂

ONLINE :  The Pow Pow and The Get Up and Go!

Station 1: 12 Min EMOM – 4 times through

Min 1: :30 Penalty Box Bear Crawl March

Min 2: :30 Vertical Jumps (NI: Load Absorption)

Min 3: :30 Scissors Switch (NI: Mountain Climbers)

Station 2: The Get Up and Go – 16 Min. AMRAP for QUALITY

5x Supine MB Pullovers

5x  Shin Box Drill  (e.s)-  only go up to first position

  • Option to hold KB or MB

  • Sensitive Knees Mod: SL Glute Bridges or roll-up mat- use small black mats under knees

5x (e.s.) 1/2 Kneeling Press/Bottom Up Press

5x (e.s.) Bird Dog

5x (e.s.) Goblet Lateral Squat Progression

Details

Date:
Wednesday, April 21
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