Last Call

Station 6 last workout together before all being transferred and last workout of 2016.

Started with warmup. Dynamic stretching. Then resistance training Shoulders.
Kept with our regular shoulder routine. Low reps, 4-5 sets. Concentration hypertrophy and proper form.

At conclusion, we ended with a metabolic circuit.
Four stations with run to break up the stations. 1 minute per station, run, reset, repeat. 5 rounds

Station 1- 6 inch leg raise hold

Station 2- Kettle bell swing (35lb)

Station 3- Plank hold

Station 4- Wall ball w/full squat (20lb)

Run 75 yards out and 75 yards back (150 yards total run)
Restart the stations once all members make it back. Restart 1 minute stations.

Average time ranges. We did 26:52 as the fastest finish and 27:30 slowest. That final run did some in!

Going to miss the 6-A shift crew. Great effort by the whole team!

Core Burner

This is great to add in at the end of a workout or just on those days you may not have a lot of time.

* If you do this at the end of a workout, you shouldn't have to warmup. Although if you are doing this as a stand alone short workout, then you should warmup with dynamic stretching. Check out our dynamic warmup in earlier posts.

You will need a stopwatch or timer. You or your workout partner can time the holds.

* Hold a plank for as long as possible
* Rest the same time as the plank hold, then go right into plank

* Repeat the above 5 times each *

It would help to mark your times so you can see development in abdominal strength. Lapping with timer is your best bet.

Always remember that both rest and proper nutrition will be the deciding factor with your fitness improvements.

Legs & Core

Station workout: Legs & Core
Always warm up before lifting with dynamic stretching.

Squats.                           5 reps.          5 sets
Romanian deadlift.        5 reps.          5 sets.  Superset with
Split Squat Dumbbells.  5 reps.         5 sets

* with all lifts, increase weight each round
* rotate through with only rest from waiting on crew member to finish. Usually no more than 1 minute.
Weighted planks:
Start with 45lb plate and increase by 10lb.
Hold for 30 seconds.
Continue till you cannot hold 30 seconds. Rotating with the other members.
Need buddy system to time, place plates and take weight off.
Rest is usually no more than 2 minutes on the rotation