Stealers Wheel: Aka – Stuck in The Middle With You
6 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2KB Push Press R:(30+,25+), W:(25+,20+), B:Goblet (25+,20+)
- 8 Reps at a time. Bells down, shake out, repeat.
Station 4: Wall Sit
Station 5: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)
Station 6: Sled Push Down & Back
If more than 24 People: Station 7: Back Parking Lot Loop.
6 Min Partner Assisted Hamstring Curls: Switch every :30 Seconds 3 RNDS Each
Mobility Series: 5 Minutes
Internal Rotation (Each Side)
– 10 Reps of Free Exploring Side Lying Internal/External Rotation
– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing on internal rotation
The Three Day Weekend: 30 Minute Time Cap
– Scored time on First Half: R/W/B
– Number of Jump Rope at The End – This has no Color Version to it.
– I.E. = 24:36 R + 75 D.U.
Run 200m – 1st White MailBox on Left
40 Pushups B: TRX Chest Press
40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(35+/30+)
Run 400m – End of Clifford Last Mailbox on the Right and Back
30 Goblet Squats R:(60+/40+), W:(45+/35+), B:(30+/30+)
30 KB Swings
Run 600m – Small Loop
20 2KB Front Squats R:(40+,30+) W:(30+,25+) B:(25+/20+)
20 Pull Ups
20 KB Swings
Finish and Count Jump Rope:
Double Unders or Singles
RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups.
WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White,
BLUE – sub 200m run every round and 20 reps every round, TRX Chest Press, TRX Laying Low Rows, Feet in Front.
PURPLE – sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings
- Mobility Series: 5 Minutes
Fourth Section of Thoracic Spine Mobility from July Challenge with PVC.
HIIT: Witness the HIITness
5 RNDS on a :30/:15 clock
Rest :30 after each RND
KB Deadlift High Pulls
Plank R: Extended Arm Plank
Alternating KB Clean & Push Press
KB Goblet Step Back Lunges (Alternate Legs)
Rest 30 sec
2×16 Min Partner Stations:
Partner Rowing Station:
6 Total Intervals (3 each)
2:00 Minute Row: Goal is Maintain your 2K Pace
- R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)
:30 Sec for Exchange/Transition
2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on T-Spine PVC Move for 1 minute.
:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS
- Heavy Ropes:
RND 1 Big Waves,
RND 2 Alt Waves,
RND 3 In & Out Waves,
- Jump Rope :20/:10 for 4 rounds (2 min) ( Practice Double Unders)
- :20 Seconds off for Partners to switch Positions.
- 1 Minute off BTWN RNDS
Running: 2 Mile Assessed Run Re-Test 5/25
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.
Newbies may only do the one mile if it’s a 11 min.+ mile.
Non Runners will Bike E2MOM for 16 Minutes 15/12-12/10 Cals.
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:
- 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
8am & 10:15am
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
“The Final Countdown”
Remove top exercise every round (Total 7 Rounds)- 1 Minute at each exercise
- Wallball Burpees (B: MB Squat to Newbie Burpee)
- MB Marches (2 sec pause on each leg)
- MB Plank Passes
- MB Thrusters
- MB Side Shuffles
- Push ups (R: MB Push Ups) (B: TRX Chest Press)
- MB Jack Press