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Wednesday 12/7/2022

Stampede 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 2 Laps Per Zone | 2 x Through | :20 Work/:10 Rest (1:00 Half Time)

Stampede

Zone 1.

1.1Suspension Trainer Inverted Row (Underhand Grip)

1.2Push-Up + DB Alternating Front Raise | Resistance Combo

1.3DB Goodmorning

Zone 2.

2.1BOSU Planking Jack (Feet On Ball)

2.2Standing Alternating Elbow to Knee + Criss Cross Jack

2.3Figure 8 Shuffle + Sand Bag Clean

Zone 3.

3.1Slam Ball Sumo Squat + Bicep Curl | Resistance Total Body

3.2Alternating Crab Toe Touch

3.3KB Reverse Lunge w/pass through | Resistance Legs

Zone 4.

4.1Hurdle Hop + Slam Ball Slam

4.23 Lunge Pulse + Split Jump

4.3Cones Bear Crawl Forward and Back

Thursday 12/8/2022

Yellow Jacket | 6 Zones | 1 Set Per Station | 2 Laps Per Zone | :40 Work/ :20 Rest

Yellow Jacket Class Screens

Zone 1.

1.1Band Squat + Press

1.2Hurdles Lateral Shuffle | Cardio

Zone 2.

2.1KB Single Arm Row | Resistance Back

2.2KB Single Arm Row | Resistance Back

Zone 3.

3.1Slam Ball Sit-Up + Russian Twist

3.2DB Hook Punches | Cardio Upper

Zone 4.

4.1DB Upright Row Alternating Arms | Resistance Shoulder

4.2Jump Squat Wide to Narrow Tap | Cardio Lower

Zone 5.

5.1BOSU Reverse Lunge Alternating Legs | Resistance Legs

5.2Mountain Climbers | Cardio Lower

Zone 6

6.1Stability Ball Leg Curls | Resistance Legs

6.2Stepper Speedsters | Cardio