AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – 3 Rounds – 10 Deadbgs -10 TYT’s – 5 Kickouts – 10 Wide Squat + OH Reach – 30 High Heels/Quick Feet THE THANG: – 2 Rounds (40 on 20 off) Cross Body Mountain Climber & Plank Lat Reach Alt Med Ball Crouch …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/h7cpoM4eKwb
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 4 rounds 5 pull-ups 1 minute wall squats 50 merkins 50 LBC’s EMOM 10 minutes 10 burpees 10 burpees for Cardinal MARY: 10 Iron Cross 25 Flutter Kicks 25 Freddy Mercury’s 90 seconds of high and low plank including …
AO: Down_Range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical 10 Curl Press – 20 lb dumbells 2 minutes elliptical (higher intensity and incline) THE THANG: 20 minute EMOM 10 burpees each minute 200 total 10 burpees for Cardinal MARY: LBC’s Flutters Iron Crosses 1 minute plank ANNOUNCEMENTS: – 3-11-23 is …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Two Rounds (30/10) – Cobra Stretch – Elbow Plank – Lizard Climbers – Quick Feet – Butt Kicks – Runners Knee THE THANG: Block 1 10 min Assault Bike Calorie Test (60/60 Intervals) = 81.6 Calories Burned Block 2 10 Min AMRAP – 5 …
AO: Down_Range Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 strava.app.link/FYoLeXefKwb
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – Legs, Legs, Legs (3×15) – Thigh Extension – Leg Press – Leg Curls – Calf Raises – Hammer Press – Reverse Lunges – Hip Abduction/Adduction MARY: – 15 Minute Steam Room ANNOUNCEMENTS: – Basketball Game this afternoon – …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Three Rounds – 5m Lat Lunge with Overhead Reach – 5 Field Goal Kicks – 5 Bird Dogs – 30 Second Diagonal Hops – 20m Caricoa Each Way THE THANG: Block #1 – 3 Min AMRAP x 3 Rounds – 4 x Side …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: Sandlot Bootcamp THE THANG: – 35 Minutes Stairstepper HILT (Leg a d Glute Focus) – 15 Minute Core Blaster MARY: 25 Minutes Sauna/Steamroom ANNOUNCEMENTS: – DEKA Training will Occur Monthly at WHS – F3 Charleston Convergence 3/11, 7am – Gamecock Basketball 3/21 – Ruby …
AO: Down_Range Q: Bayou PAX: Bayou FNGs: None COUNT: 1 WARMUP: – Sandlot Bootcamp THE THANG: – 40 Minutes Stairstepper – 15 Minute Core 2×15 1. MTS AB Crunch 2. Kneeling AB Crunch 3. Standing Oblique Crunch 4. Torso Rotations 5. Seated AB Crunch MARY: 15 Minutes SteamRoom ANNOUNCEMENTS: – Pray for Cardinal – Wear …