WARM-UP
Game: “Rowling”
-THEN-
Samson Stretch
Downward Dog to Push-Up
Static Air Squat Hold (at the bottom)
PVC Press
PVC Romanian Deadlift (RDL)
Squat Therapy (in space) – 10 Reps
WARM-UP (CONT’D)
Box Jump Over
10 Box Step-Up and Over – Focus: Getting accustomed to the height of the box
6 Box Jumps – Focus: Staying low when landing on the box, but resisting the tendency to collapse through the spine
6 Box Jump Overs – Focus: Dismounting – Step-off forwards; pivot on the box; lateral-facing positions are permitted
(Disclaimer: We strongly encourage that athletes avoid rebounding, but they may rebound at their own risk.)
WORKOUT OF THE DAY
“Rugrats Gone Wild”
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats (50/35#)
15/12 Calorie Row
Intermediate
Every 3:00 x 5 Rounds:
9 Box Jump Overs (24″/20″)
12 Dumbbell Front Squats (35/25#)
15/12 Calorie Row
Novice
Every 3:00 x 5 Rounds:
7 Box Jump w/ Step Down (20/12″)
9 Dumbbell Front Squats (20/10)
12 Calorie Row
POST WORKOUT/AFTER BASH
Clean-Up & Cool Down
Recover / Stretch / Practice
If our athletes hit this workout with the right intensity, they are going to need 2-3 mins to recover. They’ve earned it!
Take the class through a group stretch
:30 Pigeon on the box (each side)
:30 Shoulder stretch on the box (1:00)
:30 Static Calf Stretch (each side)
:30 Peeling Cobra’s
After Bash (Not mandatory, but a lot of fun)
Accumulate 2:00 of:
Seated L-Sit
Every time there is a break, perform 10 Sit-Ups
(The video show the L-Sit from parallettes, which is also an option. The ‘seated’ version is for gyms that may not have parallettes)
EQUIPMENT-FREE WORKOUT
15:00 AMRAP
12 Broad Jumps
15 Squats*
200m Run
For the Squats, hold a household item like a bear-hug or in the front rack position (optional)
