AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Block 1 – 20 Min EMOM 16 Reverse Lunge (R&L) 16 Plank T Rotations 8 Suitcase Side Lunges (L+R) 8 Plank to Pike Crunch 8 Hanging Knee Raise x 2 Block 2 500m Row 25 Med Ball Situps 25 Med …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: Block 1 – 20 Min EMOM 16 Reverse Lunge (R&L) 16 Plank T Rotations 8 Suitcase Side Lunges (L+R) 8 Plank to Pike Crunch 8 Hanging Knee Raise x 2 Block 2 500m Row 25 Med Ball Situps 25 Med …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: 3 Rounds 20 Cross Body Arm Swings 15 Prisoner Squats 10 Plank Bird Dogs 20m Lateral Skips 15 Back Extensions 10 Jump Lunges THE THANG: Block 1 – Tabata (60:25); 3 Rounds TRX Jump Squats Med Ball Toss Burpees Quick Feet Ladder Runs Max …
AO: Sandlot Q: The Beast PAX: The Beast, Two Gloves, Fenway, Bayou, Ruby FNGs: None COUNT: 5 WARMUP: Burpees and SSH, Burpees and TTT, Burpees and baby arm circles, Burpees and IW’s THE THANG: 1) Green deck of death for several rounds of Burpees and Colorado’s, 2) the playground for several rounds of burpees, pull-ups …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: 35 min elliptical Block 1 EMOM (40/20; 3 Rounds) – Reverse Crunches – Table Top to Plank – Over and Back Hurdle – Hinged Slay Reaches – Reverse Skaters – Over and Back Hurdles Block 2 EMOM (40/20; 5 Rounds) …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 5 Minute John Wayne THE THANG: – 3.5 Mile Run – DEkA Training 1. 500m Row 2. 100m Prowler SLED Push/Pull 3. 100m Farmers Carry (70lbs) 4. 25 Med Ball Wall Overs(40lbs) 5. 20 Core Bag Punisher Burpees (30lb) 6 25 Med Ball …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: Assault Bike 3 Rounds (60:45) Med Ball Sit-ups (1×30) Med Ball Wall Toss (1×25) Assault Bike 60 sec Push Weighted Reverse Lunges (40 reps) 24in Box Step Ups (35) Man Makers (25) Stairstepper 25 Minute HILT MARY: Steam Room …
AO: Sandlot Q: Ruby PAX: Bayou, Coin Flip, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: SSHs x 15, 3 burpees, TTHs x 15, 3 burpees, IWs x 15, 3 burpees, Abe Vigodas x 15, 3 burpees, LBACs forward and backwards x 10 each, 3 burpees, Raise the Roof, seal claps x 10 each, 3 …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 5 Kneeling Sky Reaches Ea – 5 SL Fwd/Lat Balance Reaches – 10 Plank Scap Retractions – 5 Tricep Pushups – 10 Leg Raises THE THANG: – 4 Rounds Foundations 12 Goblet Squats 12 Alt Pistol Squats 12 Chest Flys …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 30 Min XTR1K – DEKA Training 50 Cal Assault Bike 25 Med Ball Situps 25 Wall Ball Tosses 20 Box Step-Overs 10 Core Bag Burpees 15 Minutes Stairstepper MARY: 15 Minute Steamroom ANNOUNCEMENTS: – Sandlot Bootcamp Thursday, 5am, …