Agility Course:

-1 Rope climb (3 up/downs)
-Diagonal Box Jumps
-Prone crawl
-4 Sledge Hammer Strikes
-200 m run w/ 50 ft Broad Jump at end
-Ladder drills (lateral quick feet / 2 feet in 2 feet out)

-Row for calories
-Kettle Bell uppercuts (53/35#)
-Ring push ups
-Wall Ball Shots (20/16#)
-Box Jumps (30/24 inch)
-Sit Ups

HERE IS HOW OUTPUT WORKS!
Athlete will stay at each station for 4 minutes. The work/rest ratio changes every minute.
Minute 1 = 50 sec work/10 sec rest
Minute 2 = 30 sec work/30 sec rest
Minute 3 = 40 sec work/ 20 sec rest
Minute 4 = 50 sec work/10 sec rest
Note:  20 sec to switch stations with 10 sec rest at end of minute 4 = 30 seconds rest in between rounds

Work out that “soreness” from Pumpkin Pie at any of our locations.  And bring your friends for a butt-kicking workout today because Saturday’s are always FREE!

400m run
50 Wall Ball shots (20/10#)
50 Sit-ups
400m run
50 Sumo deadlift high pull (75/45#)
50 Lunge steps
400m run
50 Knees to Elbows
50 Box Jumps (30/24in)
400m run
50 SB Get-ups
50 Double Unders

All locations are closed today.  Have a Happy Thanksgiving!

(Every minute on the minute):
Perform 5 Mt Climbers (L/R=1). Your GOAL is to reach 100 Thrusters in remaining time (95/65#). You must stop wherever you are on each minute to complete the 5 Mt Climbers. Your Score is the time it takes you to complete 100 Thrusters.

-400m Run
-10 Burpee pull-ups
-30 Toe touches (12” box)
-2 Agility ladder passes (2 feet in / 2 feet out)

-8 Flag Push-ups (20/10#)
-14 Kettlebell swings (53/35#)
-8 Power Cleans (95/65#)
-40-Yard sprint

Come visit Mark, Hilary and Jenna our Stuart location for their very first “inside” Saturday workout.  And make sure to bring your friends to all of our locations as Saturdays are always FREE.

Give them a “taste” of what you get daily!

100 Double Unders
5 Snatches (95/65#)
75 Double Unders
10 Snatches
50 Double Unders
15 Snatches
25 Double unders
20 Snatches