Friday May 25th – Running: 2 Mile Assessed Run or Death By Burpees

Friday: 5/25

Running: 2 Mile Assessed Run Re-Test 4/13

Route: Start at Stop Sign on Clifford Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark isat Stop Sign on Clifford (Give Split). 2 mile ends as they cross over Clifford.

When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:

 

Core AMRAP

  • 10x Hollow Crunch
  • 16x (Total 8/Side) Bird Dogs
  • 16x (Total 8/Side)  Moving Dead Bugs

 

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides

Cool Down: Partner Hamstring PNF

 

 

Incase of Rain: 

Death By Burpees: Maybe 14 Minutes

Minute 1 Everyone Starts @ 4 Burpees Rest with remainder of the minute

Next Minute add + 1 Burpee Until Failure

 

Finish With 15 Min Partner Ladder: I Go You Go – Pick Your Poison – 10-2

  • Newbies Start at 6-2

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Downs (Stay on One Leg before switching)

– Dips

– Lemon Squeezes

Example:

10x Pull Ups 10x Steps Downs (Total 5/ Side) 10x Dips 10x Lemon Squeeze

8x Pull Ups 8x Steps Downs (Total 4/ Side)  8x Dips 8x Lemon Squeeze

6x Pull Ups 6x Steps Downs (Total 3/ Side) 6x Dips 6x Lemon Squeeze

4x Pull Ups 4x Steps Downs (Total 2/ Side)  4x Dips 4x Lemon Squeeze

2x Pull Ups 2x Steps Downs (Total 1/ Side) 2x Dips 2x Lemon Squeeze