Tuesday 3/14/2023
Pinball | 6 Zones | 1 Set Per Station | 4 Laps Per Zone | :20 Work/ :10 Rest
Zone 1.
1.1DB Single Arm Clean + Press | Resistance Shoulder
1.2DB Single Arm Clean + Press | Resistance Shoulder
Zone 2.
2.1BOSU KB T-Row (Round) | Resistance Back
2.2Prisoner Jump Squats | Cardio Lower
Zone 3.
3.1KB Rack Squat | Resistance Legs
3.2High Knees in Place | Cardio Lower
Zone 4.
4.1Slam Ball Burpee + Overhead Press | Cardio
4.2DB Hook Punches | Cardio Upper
Zone 5.
5.1Sand Bag Clean + Reverse Lunge Alternating Leg | Resistance Combo
5.2Grasshopper Mountain Climbers | Cardio Lower
Zone 6
6.1Band Curl
6.2Hurdles Forward High Knees | Cardio
Wednesday 3/15/2023
Freight Train | 2 Zones | 6 Stations Per Zone
Round 1. x1 Set Per Station x1 Lap :60 work/:20rest (Perform Both Zones For Round 1.)
Round 2. x1 Set Per Station x2 Laps :20 work/:10 rest (Perform Both Zones For Round 2.)
Virtual /24Hr Format
Freight Train | 2 Zones | 6 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone |
Lap 1. :60 work/:20rest
Lap 2. :20 work/:10 rest
Lap 3. :20 work/:10 rest
Zone 1.
1.1Plank Opposite Arm to Leg Touch | Resistance Total Body
1.2BOSU DB Chest Press + Chest Fly | Resistance Chest
1.3KB Alternating Forward Lunge
1.4Sand Bag Bear Crawl + Pull
1.6Hurdle Prone Lateral Moving Plank | Resistance Combo
Zone 2.
2.1Modified Bench Jumps (On Boxes) | Cardio
2.3High Knees in Place | Cardio Lower
2.5Stepper Speedsters | Cardio
Thursday 3/16/2023
Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest
Zone 1.
1.1Band Lat Pulldown | Resistance Back
1.2DB Front Raise + Press
Zone 2.
2.1Penalty Box Prone Tuck Jumps Double Level
2.3Alternating Lateral Lunge Hop
Zone 3.
3.1Sand Bag Back Squat
3.2Slam Ball Lateral Lunge + Slam
3.3Stability Ball Leg Curls | Resistance Legs
Zone 4.