Midweek Beatdown @ Mighty Oak

Event Date

Apr 10, 2019


Midweek Beatdown @ Mighty Oak

 

SSH 25x IC

IST 15x IC

Cotton picker 15x IC

Toy soldier 15x IC

Windmill 15x IC

 

4 rounds of exercises

Plyometric and agility training between each round

 

Rounds 1 & 2 15x IC

Curls

Skull crushers

OH press

Squats

Chest press

 

Rounds 3 & 4 10x IC

Lawnmower 

Stack the shelf 

Alternating Lunges 

 

After round 1: Forward hops over row of blocks, fast feet through agility ladder, weaving in and out of row of blocks

 

After round 2: Side hops over row of blocks, lateral fast feet through agility ladder, side shuffling through row of blocks

 

After round 3: Side hops with opposite side leading over row of blocks, single leg hop through agility ladder, back pedaling through row of blocks

 

After round 4: Forward hops over row of blocks, opposite leg single leg hops through agility ladder, side shuffling opposite direction through row of blocks

 

Put blocks up.

 

Mosey to front of school to flower beds.

Step ups 15x OYO/leg

Incline merkins 15x IC

Dips 10x IC

 

Mosey to launching point

Pretzel crunch 15x IC

W 15x IC

Mason Twist 15x IC

Low flutter 15x IC

Freddie Mercury’s 15x IC

LBCs 10x IC

 

Announcements 

Name-o-Rama

Circle of prayer