WARM-UP:
3 min. AMRAP -
*3 x Jumping Jack-Touch
*3 x Low Jack + Sumo Hop
*3 x Plank Jack (challenge: Jack Push-Up)
INDOOR RELAY RACES: (Teams of 4 People)
*if working in a group of 2 or 3: go through relay normally, but when nobody occupies pace-setter station, follow another group’s switch timing (designate captain to call out)
*if working in a group of 5: add a 5th station Station 5 always = Jump Rope)
STATION SET-UP:
(divide class into teams of 4, REMEMBER your # assigned 1, 2, 3 or 4)
(each # person is responsible for setting up that # station)
- Gliders (pace-setter works off to L side of team)
- Med Ball (closest to mirror)(get from gym/ return to gym)
- Resistance Band (behind MB station)
- Mat and Heavy DBs (back of room)(mat vs. wall, out of the way)
- (if necessary) Jump Rope
RELAY #1: 8 min. AMRAP (count your team’s total rounds for your score)
- Pace Setter: 3 x Plank Glide there/ back (your choice of how to glide)
- No-Wall Wall Ball
- Band Thruster
- DB Burpee-Jump Squat (leave DBs hanging down at sides on jump squat)
RELAY #2: 8 min. AMRAP
- Pace Setter: 8 x Shuttle Sprint there/ back
- Med Ball Burpee (challenge: Slurpee; mod: MB S-T-J)
- Resisted Band Push-Up
- Lunge Thruster
RELAY #3: 8 min. AMRAP
- Pace Setter: 2 x Bkwd. Crab Glide there/ back
- MB Slamming alt. Lunge Jump
- OH Band Hold + alt. Side Leg Lift
- Single DB Row R - Push-Up - Hop In - Lateral Jump over DB
RELAY #4: 8 min. AMRAP
- Pace Setter: 2 x DB Plank Glide there/ back (mod: 2 x DB Bear Crawl there/ back)
- MB Feet-Squeeze Supine Leg Drop (challenge: 1DB in hands - Pike Up)
- Resisted (Band over Shoulders) Squat
- 2x Fwd. Ankle Hop to 1x Knee-Slap Tuck Jump - 180 turnaround - repeat
FINISHER: Burpee Tabata OR Air Jack (aka "Star Jump") Tabata
No comments:
Post a Comment