• HOME

  • WHO WE ARE

  • TIMES AND LOCATIONS

  • BACKBLASTS/EVENTS

  • SPOTLIGHT A PAX

  • GALLERY

  • SHOP

  • More

    To see this working, head to your live site.
    1. Backblasts
    2. The Galley
    3. Icy Station Rotation
    Search
    Gilly
    Feb 13

    Icy Station Rotation


    Q: Gilly

    date: 2/12/21

    location: The Galley PAX: Red, Power, Aravis, Beats, Frenchie, Azul

    temp: 20* F đŸ„¶

    Warm-O-Rama

    Jumping jacks 20 IC

    Toy soldiers 15 IC

    Huggies 12 IC

    Mosey to awning

    Praying mantis while I explain...

    Station Rotation (8min each round)

    Ruck - 25 squats/ 40 lunges (1:1) / 40 curtesy lunges (1:1)

    Transition-> bear crawl, side bear crawl, boo boo bear

    Mat - plank jacks/in and out hops/Mt. Everest

    Transition -> high skip, broad jumps, bunny hops

    Bench - box jumps, R leg step ups, L leg step ups

    Transition -> jog

    P1 starts at Ruck does count and then moves to mat, mat moves to bench, bench moves to ruck & starts count anew

    Burn out

    10 push ups

    10 tricep push ups

    10 wide push ups

    Til all in - air thumb down from lateral raised to lower back

    10 push ups

    10 tricep push ups

    10 wide push ups

    Til all in - air lateral raise to overhead

    Tabata

    3 point rotation jumps

    Incline cross body mt. climbers

    Bulgarian split squat (switch leg each time)

    COT

    Galentines tonight - 7pm at Greyhound (bar not bus station😜). Bring a mug for our mug swap


    Goggles officially new social chair!! 🎉



    0 comments