Come to our John’s Creek Georgia location for a super-hard, fun workout today as Coach Anthony has some great stuff in store for you.  The 4-Florida locations will all be at Marcinski Beach Park for a surprise Beach Workout.

Card Game 25 minute limit:

Hearts – Stationary Lunges (R/L=1)

Clubs – Toes 2 Bar

Diamonds – Box Jumps (30/24 inches)

Spades – Candlestick / Straight Leg Sit-Up Complex

15 minute time limit:

Turkish Get-Up

3-3-2-2-1-1-1-1-?

Find 1 REP MAX

Then,

Handstand Push-up Practice

(2 minutes on / no rest)

-200 meter run

-5 Burpees

Then,

As many Deadlifts (M-225/W-155 pounds) as possible for remainder of the 2 minute round

*Score is total deadlifts

3 Rounds: (1 minute each station / 1 minute rest at end of round)

-Power Clean & jerk (95/65 pounds)

-Row for calories

-Pull-ups

-Sandbag getups (30/20 pounds)

-Air Squats

*Score is total reps completed

-Double Unders (singles 5 to 1)

-Sit-ups (feet can be anchored)

Today’s workout is always a surprise, and always fun!  Happy Easter everyone…Jesus is REAL, He’s alive, and He wants you to understand His deep love for you!

Station 1:

MAX REPS:

-1 minute of Push-ups

-1 minute of Sit-ups

-1 minute of Air Squats

*Record number of reps for each movement.

Station 2:

-3 Cone Shuttle Drill

*Record fastest time

Station 3:

-500 meter Row for Time

*Record fastest 500 m time

-400 meter run

-21 Pull-ups

-15 Box Jumps (30+/24+ inches)

-12 Sprawls

-800 meter run

-21 Pull-ups

-15 Box Jumps

-12 Sprawls

-200 meter run

-21 Pull-ups

-15 Box Jumps

-12 Sprawls

-1000 meter run

-Double Unders

-Plank hold

-Hang power Clean (95/65 pounds)

-Flutter Kicks (R/L=1)

-Dumbell / Kettlebell Push Press (25+/15+ pounds)