Date: September 26, 2020
Location: The Galley
Q: Power
Pax: 12 Anchor, River Rat, Goggles, Betty C, Beats, Electric, Gilly, Polo, Azul, FNG - Sweet Tooth
Warm up: Arm raises, Arms behind the head, Rows, Jumping Jacks
The Thang:
Punches
1- Front jab
2- Back Cross
3- Front hook
4- Back hook
5- Front uppercut
6- Back uppercut
10 3 minute rounds
Round 1 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
1 / 2
Step Forward 1/ 2 Step back
1 / 2 / 1
1 /2 /1 /2
1 / 2 burnout
Round 2 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
3 / 4
Step Right 3/ 4 Step left
3 / 4 / 3
3 /4 /3 /4
3 / 4 burnout
Round 3 (1 min, 30 seconds, 30 seconds, 1 min)
Stance dance
Squat/ lunge / knee drive - right side
Squat/ lunge / knee drive - left side
Stance dance, Squat/ lunge / knee drive - alternating
Round 4 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
2 / 5
Step forward 2/ 5 Step backward
2 / 5 / 2
2 /5 /2 /3
4 /5 burnout
Round 5 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
1 / 6
Step Right 3/ 4 Step left
1 / 6/ 3
1 /6 /3 /2
6/ 3 burnout
Round 6 (1 min, 30 seconds, 30 seconds, 1 min)
Stance dance
Squat/ lunge / knee drive - right side
Squat/ lunge / knee drive - left side
Stance dance, Squat/ lunge / knee drive - alternating
Round 7 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
6 / 3
Step forward 6/ 3 Step backward
6/ 3/ 4
6 /3/4 /5
4/ 5 burnout
Round 8 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
5 / 6
Step Right 5/ 6 Step left
5 / 6/ 3
5 /6 /3 /2
1/ 6 burnout
Round 9 (1 min, 30 seconds, 30 seconds, 1 min)
Stance dance
Squat/ lunge / knee drive - right side
Squat/ lunge / knee drive - left side
Stance dance, Squat/ lunge / knee drive - alternating
Round 9 (30 seconds, 30 seconds, 30 seconds, 1 min, 30 seconds)
1 / 5
Step forward 1/ 5 Step backward
1 / 5/ 4
1/5 /4 /3
1/ 2 burnout
Ab round (45 seconds each)
Sit up punches
Scissor legs
Repeat
Hokey Pokey plank challenge
Count-O-Rama, Name-O-Rama
COT - The happiest people don't have the best of everything, they just make the best of everything. Challenge to make the best of your situations this week.