Thursday August 30th – 2×15 Minute Stations: Strength & Sleds

Thursday:  8/30

2×15 Minute Stations: Strength & Sleds

Station 1: Travelers Delight – Partner AMRAP “How many rounds can you get through?””

One partner works while the other holds Wall Sit, switch, repeat.

6 x 2 KB Squats to Racked Carry (width of the gym and back)  

R:(45+/35+), W:(35+/30+), B:(20+/15+)

4 x 2 KB KB Suitcase Step Back Lunges (each leg) to Suitcase Carry (width of the gym and back)  

R:(45+/35+), W:(35+/30+), B:(20+/15+)

3 x 1 Arm KB Push press (R) to Overhead carry (width of gym), repeat on other side and overhead carry back  

R:(45+/35+), W:(35+/30+), B:(20+/15+)

 

2 Minute Rest/Transition

 

Station 2: “Cool Runnings”:  Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 15 Minutes.

– Split Groups in half with ultimate goal of 4-6 Campers per sled. Thats means 2 – 3 On each side of a sled.

– Trainer will assign sled groups during warm up on whiteboard.

– 20m Sprint Sled Push  – Get in back of line on opposite side.

– The next person up Sprint Pushes the Sled Back 20m.

– We will continue in this fashion for 15 minutes trying to see how many touches your team can get.

– Perform 5x Squats on each side when you get to the back of each line.