Happy Friday!
We changed things up a little at the FITE Club this morning. It is a beautiful morning so we took to the outside for a little workout in the Adventure Pit.
It was an awesome group today with a couple newcomers in Di and Ana. They and everyone else did awesome!
We started out with a dynamic warm up that include various sprint drills, carioca, and hip mobility. Then it was time to "Do Work"!
Everybody partnered up, so we had 5 groups of 2. My advanced math skills tells me that is a total of 10 people:) We had a 5 stations to work through spending 5 minutes at each station.
Station 1:
Rope climb up the 25 foot wall. (you could substitute dead hangs on a pull up bar if you like)
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| Diane and Sabrina Climbing the rope |
Station 2:
Medicine Ball rotational throws over the small 7 foot wall. 2.5 minutes on each side
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| Jim and Frank- Rotational toss |
Station 3:
Medicine ball squat throws over the tall 12 foot wall.
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| Ana and Di squat tossing over the big wall |
Station 4:
Medicine ball over head reverse throws (have your back to your partner and start with the MB in your hands in a deep squat position, explode up with triple extension (ankle, knees, and hips) and throw the ball over your head to your partner)
Station 5:
Sledge hammer tire slams or lunges (use an 8 or 16 lb sledge hammer and chop into a large tractor tire). 2.5 minutes each side... or you can do a lunge. As you lunge forward chop with the sledge hammer over your front leg.
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| Robin destroying the tire! |
We had a blast today on a beautiful morning. Next Friday I will be in LA so have fun without me!
Living Life with No Excuses... No Regrets!
Scott
