Fun Friday!

Friday, June 11, 2021

For Time:

Deck Of Cards:

  • Clubs: Athlete Choice #1
  • Diamonds: Athlete Choice #2
  • Hearts: Athlete Choice #3 (must be a midline/core movement)
  • Spades: Athlete Choice #4
  • Individual decks, Ace = 1 / Face Cards = 10, Jokers = Give 10 reps of one of your movements to another athlete.

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Friday, June 4, 2021

EMOTM 18 minutes:

  • 15 Athlete Choice #1
  • 10 Athlete Choice #2
  • 5 Athlete Choice #3
  • Cycle through the movements. I.E. First minute = 15 reps, second minute = 10 reps, third minute = 5 reps, etc.

OR

EMOTM 15 minutes:

  • 7 Athlete Choice #1
  • 5 Athlete Choice #2
  • 3 Athlete Choice #3
  • Complete all movements in the minute.

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Friday, May 28, 2021

Tabata

  • Group choice Movement #1
  • Group choice Movement #2
  • Group choice Movement #3
  • Group choice Movement #4

As a group decide whether to cycle through each movement or complete all 8 rounds of a movement before progressing to the next.

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Friday, May 7, 2021

AMCAP 20 minutes (As Many Cards As Possible)

  • Clubs: Individual Athlete Choice #1
  • Diamonds: Step-Up w/Squat on top of the box
  • Hearts: Wallball Sit-Ups
  • Spades: Individual Athlete Choice #2
  • 10 reps Individual Athlete Choice #3 before drawing each card.
  • Individual decks; Ace = 1 / Face cards = 10; Ignore Jokers

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Friday, April 23, 2021

5 Rounds of 3 minutes each:

  • 5 Individual Athlete Choice #1
  • 10 Individual Athlete Choice #2
  • Max Rep. Individual Athlete Choice #3
  • Rest 1 minute between rounds.

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Friday, April 2, 2021

Happy Birthday Laurie!!

Filthy Fun 50 Friday!

  • 50 Box Jumps (20″/24″)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (35lbs./52lbs.)
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses (35lbs./45lbs.)
  • 50 Back Extensions
  • 50 Wall Ball Shots (14lbs./20lbs.)
  • 50 Burpees
  • 50 Double-Unders

Athletes may substitute 3 of the movements with ones of their own choosing.

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