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    1. Backblasts
    2. The Galley
    3. 10 Rounds
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    Melissa Walp
    Sep 27, 2020

    10 Rounds


    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.


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