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Saturday Group Workout

By 09/11/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength Work

Prowler Challenge

Line up behind 2 sleds and rotate 20 meter Sled Pushes 90M/30W

Each Athlete goes 2 x’s

Workout of the Day (WOD)

Fixed Reps CARD GAME  20 mins

Hearts = 10 PUSH UPS (release at bottom)

Spades = 10 WALL BALLS 20/14

Diamonds = 10 KETTLE BELLS  53/35

Clubs = 10 DEAD LIFTS 135/95

Joker = 5 BURPEES (release at bottom)


Coaches Notes:  Be sure to scale back with new members.  Use lighter weight and do Kettlebell Dead Lifts.