Burger Night Tickets!  Support our Regional Team

Burger Night Tickets!
Support our Regional Team

0:00-0:15
Warmup: Pair up, Partner 1 does 10 wall ball while partner 2 does suicide sprints between 3 cones 8ft apart (cone 1 to 2 to 1 to 3 to 1 to 2 to 1 to 3). Switch every time your partner is done 10 Wallball. Complete 3 sets each. (*Remember this is a warm up, move around 60-70% effort)
Mobility: Bottom Squat with Barbell above thighs x 2min

Health and Fitness
A. 0:15-0:45

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups.
Classic:
A. 0:15-0:40

Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups.

D. 0:45-1:00
Mobility = Coaches choice