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Speedway 6/20/2020 Format/Modifications

Uncategorized / By Matthew Davidson



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Thursday 12/3/2020

Torpedo | 12 Stations | 3 Sets Per Station | 1 Lap | :30 Work/ :15 Rest

1.Suspension Trainer Twisting Knee Tucks
2.Fast Feet + Sprawl | Cardio
3.Squat Hold + Reverse Lunge (Encourage members to go the whole time on this station)
4.Grasshopper Mountain Climbers | Cardio Lower
5.Slam Ball Sumo Squat + Curl + Press | Resistance Total Body
6.Penalty Box Around The World Hop
7.KB Deadlift
8.Box Single Leg Push + Lateral Shuffle
9.Sit-Up + DB Press
10.Lateral Lunge + Jump Squat
11.TC Plank + Knee Drive (Feet On Flat)
12.Resistance Band High Knees Moving
Friday 12/4/2020
Night Hawk | 4 Zones | 3 Stations Per Zone | 1 Set Per Station | 3 Laps Per Zone | :30 Work/ :15 Rest

Freestyle Timer and  Demo
https://premiafitness.com/nighthawk/
Zone 1.
1.Heel Taps | Cardio Lower
2.Jump Squat 180 Degree Rotation | Cardio Lower
3.Prone Shoulder Taps | Resistance Total Body
Zone 2.
4.Push-Up + DB Alternating Rear Delt Fly | Resistance Combo
5.DB Squat + Curl + Press | Resistance Combo
6.BOSU Slam Ball Bear Hug Squats (Round) | Resistance Legs
Zone 3.
7.Ladder Hop Scotch With Depth Inside and Outside
8.Penalty Box Speedsters
9.Cones Forward Run + Back Pedal
Zone 4.
10.KB Box Step-Up Alternating Legs
11.TC Rocking Plank
12.Sand Bag Bent Over Row (Underhand Grip) | Resistance Back
Saturday 12/5/2020
Monday 12/7/2020
Tuesday 12/8/2020
Wednesday 12/9/2020
Thursday 12/10/2020
Friday 12/11/2020
Saturday 12/12/2020
Monday 12/14/2020
Tuesday 12/15/2020
Wednesday 12/16/2020
Thursday 12/17/2020
Friday 12/18/2020
Saturday 12/19/2020
Monday 12/21/2020
Tuesday 12/22/2020
Wednesday 12/23/2020
Thursday 12/24/2020
Friday 12/25/2020
Saturday 12/26/2020
Monday 12/28/2020
Tuesday 12/29/2020
Wednesday 12/30/2020
Thursday 12/31/2020
Friday 1/1/2021
Saturday 1/2/2021
Monday 1/4/2021
Tuesday 1/5/2021
Wednesday 1/6/2021
Thursday 1/7/2021
Friday 1/8/2021
Saturday 1/9/2021
Monday 1/11/2021
Tuesday 1/12/2021

Sled Push | Resistance/Cardio Legs

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