2 x 15 min Partner Stations
1) Travelers Delight:
One partner works while the other rests, switch, repeat.
5 x 2 KB Squats to Racked Carry (width of the gym and back)
4 x 2 KB KB Suitcase back step lunges (each leg) to Suitcase Carry (width of the gym and back)
3 x 1 Arm KB Push press (R) to Overhead carry (width of gym), repeat on other side and overhead carry back
10 x Stair sprints (total) – I go, you go.
Run to the Beltline posts – Both Partners at the same time.
Broad jumps up the hill – I go, you go.
Run through the parking lot back to the gym – Both Partners at the same time.
25 Double Unders or 50 Singles for remaining time (to be performed in front of the gym until time is called) – I go, you go.
Fifty Shades of Fitness
R – 50 Reps, W – 40 Reps, B – 30 Reps
Pushups R (toes), W(at least ½ on toes), B (knees)
Lunges (ea leg)
KB Swings R (60+/45+) W (45+/35+) B (30+/25+)
KB High Pulls R (50+/40+) W (40+/30+) B (30+/20+)
Side Plank Hip Touches (ea side)
Double Unders W (Count attempts OR 200 singles) B (150 singles)
Wall Balls R (20/15+), W (15+/12), B (12/10)
Star Jumps B (sub squats)
Slow strength/mobility work
20 Inner and outer leg lifts per side (laying on your side)
10 hip circles/leg (rotating in a circle, forward & back =1)
5 Hamstring Walks (walk heels out and back x 5)
Down The Mountain
4 x 7 min Rounds – working on a continuously running 7 min clock at both stations
Air Bike (partner up if needed): 60 on 60 off / 50 on 50 off / 40 on 40 off / 30 on 30 off / 20 on 20 off / 10 on 10 off
Plank and Hollow Hold (60/60)
Speed Squats (adv. Squat Jumps) and Side Lunges (50/50)
Mtn Climbers and Handstand hold (down dog hold) (40/40)
Sprinter Sit Ups and Ski abs (30/30)
Burpees and Squat Hold (20/20)
High Knees and Tuck Jumps (10/10)
30 Minute AMRAP: Unilateral
8x (Each Side) Jungle Gym SA Rows
8x (Each Side) Goblet KB Step Downs R:(50+/40+)W:(40+/30+)B:(30+/
8x (Each Side) Kneeling Single Arm Press R:(45+/35+)W:(35+/25+)B:(25+/
8x (Each Side) Single Leg Staggered Stance Deadlift R:(53+/40+)W:(40+/30+)B:(30+/
Shake up b/t Rounds: Ralph McGill Run / 400 meter Row / 2 min Bike @ 60% (half their :30 sec sprint watts and add 50 watts to determine 60%)
Working with a partner who is doing the same color version in terms of BURPEE COUNT. Every minute on the minute, perform 8 reps of 2 KB Thrusters, then perform burpees for the remaining time. Partners switch every MINUTE until they complete the prescribed # of burpees.
RED – 90/60, 100 Burpees
WHITE – 70/50, 80 Burpees
BLUE – 50+/30+, 60 Burpees
With remaining time, finish with a team game – working in teams of 3-4
The goal is to be the first team to get through all of these Team tasks in the fastest time. Teams move in order of the board.
– Team 400m Run to Blue Mailbox and Back – as soon as runners return, they can start chipping away at the jump rope total, even before all of their team has arrived.
– 1000 jump rope singles (everyone can jump at the same time)
– 1000m row: Switch every 250 meters
– MB Toss x 2 Parking Lot Laps (2 balls in play per team, team members switch every 3 throws)
– Finish with one parking lot lap of lunges: at least 2 lunging at a time, switching with teammates as needed.