10.8.15 “FIT THURSDAY”

October 07, 2015
A little throwback to the first ever Ranch Wars 2 years ago. Here is Randi chipping away at some thrusters

A little throwback to the first ever Ranch Wars 2 years ago. Here is Randi chipping away at some thrusters

WARM-UP (20)

Run/Row 200m

Then 3 Rounds of:

25 Mountain Climbers (each side)

25 V Ups

25 Butt to Ball Squats

Then Run/Row 400m

Then 3 Rounds of:

15 Feet On Ball Push Ups

15 Med ball Russian twists (each side)

15 Lunges with Med ball Overhead

Then Run/Row 800m

CORE (5)

Coaches Choice

FIT As F@$#
AMRAP 20
– 2 minutes per station

– Continuous Running clock

– 2 athletes per station, teams of two will start at all different stations.

-Try to compete with your teammate at each station. You can record reps or wins or just have FUN.

Stations:

1- Burpees

2 – GHD Sit Ups

3 – Box Jumps

4 – Pushups

5 – Ring Rows

6 – Slam Balls or Plate Ground to overhead (40,30)

7 – Pull Ups

8 – Double Unders

9 – Air Bike

10 – KB Swings

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