Thursday September 6th – Stations: 16 Min Circuit & 10 Min EMOM: Aka “The MoFo”.

Thursday:  9/6

Station 1: 16 Min Circuit 4 Person Circuit:  :45/:15 x 4 = 16 Minutes of GO

  • Best way to organize is giving them a number 1-4 for the Stations
  • STATION 1: 2KB March – :2 Sec Pause @ Top (40+/30+)
  • STATION 2: Med Ball Toe Taps RND 1&3  / Lateral Med Ball Toe Taps RND 2&4
  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)  
  • STATION 4: TRX Hamstring Curls
  • Rotate through the four moves for 16 Mins

2 Minutes: Recovery Set Up “Extended MoFo”

Station 2: 10 Min Adding EMOM: Aka “The MoFo”.

  • 1st Min:  10 KB Swings
  • 2nd Min: 10 Push Ups
  • Red Level Folks will add 2 Reps each time: 10,12,14,16,18, = 70 Each
  • White Level 10 Reps = 50 Each
  • Blue (Newbies) Level 8 Reps = 40 Each