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Workout Intel: Friday 4/26/19 to Sunday 4/28/19
Bleedrobot
Posts: 26 Member
Friday 4/26/19: Brixton
3 Pods, 3 or 4 Stations Per Pod, 4 People Per Station
Pod 1&2: 2 Laps, 3 stations, 2 sets per station, 40 on/20 off
Pod 3: 4 exercises, 40 on/20 off, stay in station
1 - Boxing shield 4 straight + 4 high + 4 uppercuts
2 - Boxing Shield Thigh Kicks with Reverse Jumps
3 - Boxing shield Combo LLR + 2 Jump Squats
4 - Boxing Shield Rip Hook Combo
5 - Boxing Shield Combo 2 x Left Knee + 2 x Right Knee
6 - Boxing Shield Punch and Sprawl
7 - Star Jumps
8 - Lateral Shoot Throughs
9 - 1 x Inchworm + 2 x Prisoner Squat
10 - 5 x Sprawl + 10 x High Knees
Saturday 4/27/19: Hollywood
1 Pod, 27 Stations Per Pod, 1 Person Per Station
2 Laps per Pod, 1 Set Per Station, 40 on /15 off, 40 on/15 off
1 - Agility Ladder High Knee Run
2 - Bike Seated
3 - Bike Standing
4 - Kettlebell Swing
5 - Dumbbell Bench Flat Chest Fly
6 - Boxing Shield Ground and Pound Lateral Jumps
7 - Kettlebell Burpees
8 - Barbell Bicep Curl
9 - Soft Box 1 x Hop + 1 x Burpee
10 - Suspension Trainer Squat Pull
11 - Sledgehammer Twists
12 - Step Trainer High Seat Squat Jump + Foot Release
13 - Dumbbell Bent Over Alt Row
14 - Deadball Over Shoulder Throw
15 - Balance Trainer Sidelying Leg Tuck
16 - In Out Tuck Jumps
17 - Power Band Push Ups
18 - Soft Box Tricep Dip + 4 Toe Taps
19 - Dumbbell Reverse Lunge + Bicep Curl
20 - Barbell Reverse Lunge + Shoulder Press
21 - Box Jump
22 - Swiss Ball Dumbbell Chest Press
23 - Sandbag Shouldered Squat
24 - Explosive Crouch Starts 5 Each Side
25 - Feet Up Crunches
26 - Gorilla Bound Spin
27 - Cones Lateral Fast Feet Wide Receiver
Sunday 4/28/19: Wingman
9 combo stations, 4 people per station
3 Pods, 3 combo stations per pod
35 work, 25 rest, 4 alternating sets at each combo station before moving e.g. 1 -> 2 -> 1 -> 2 -> 3
1 - Kettlebell T Bar Row
2 - Kettlebell Box Bentover Row
3 - Sandbag Sumo Squat Pause
4 - Soft Box Sledgehammer Bulgarian Squat Left
5 - Hollow Rock
6 - Swissball Knee Tuck
7 - Suspension Trainer Close Grip row
8 - Balance Trainer Dumbbell Chest Fly
9 - Barbell Staggered Straight Leg Dead Lifts Left
10 - Deadball Romanian Deadlift Pause
11 - Dumbbell Weighted Step Down
12 - REVO Tricep kick back
13 - Kettlebell Double Press On The Floor
14 - Dumbbell Bench Incline Chest Combo 1 (Press-Fly)
15 - Medicine Ball Crunch
16 - REVO Leg raises
17 - Push Up Tricep Hands In Out
18 - Activation Bands Barbell Squat Press
Good luck!
3 Pods, 3 or 4 Stations Per Pod, 4 People Per Station
Pod 1&2: 2 Laps, 3 stations, 2 sets per station, 40 on/20 off
Pod 3: 4 exercises, 40 on/20 off, stay in station
1 - Boxing shield 4 straight + 4 high + 4 uppercuts
2 - Boxing Shield Thigh Kicks with Reverse Jumps
3 - Boxing shield Combo LLR + 2 Jump Squats
4 - Boxing Shield Rip Hook Combo
5 - Boxing Shield Combo 2 x Left Knee + 2 x Right Knee
6 - Boxing Shield Punch and Sprawl
7 - Star Jumps
8 - Lateral Shoot Throughs
9 - 1 x Inchworm + 2 x Prisoner Squat
10 - 5 x Sprawl + 10 x High Knees
Saturday 4/27/19: Hollywood
1 Pod, 27 Stations Per Pod, 1 Person Per Station
2 Laps per Pod, 1 Set Per Station, 40 on /15 off, 40 on/15 off
1 - Agility Ladder High Knee Run
2 - Bike Seated
3 - Bike Standing
4 - Kettlebell Swing
5 - Dumbbell Bench Flat Chest Fly
6 - Boxing Shield Ground and Pound Lateral Jumps
7 - Kettlebell Burpees
8 - Barbell Bicep Curl
9 - Soft Box 1 x Hop + 1 x Burpee
10 - Suspension Trainer Squat Pull
11 - Sledgehammer Twists
12 - Step Trainer High Seat Squat Jump + Foot Release
13 - Dumbbell Bent Over Alt Row
14 - Deadball Over Shoulder Throw
15 - Balance Trainer Sidelying Leg Tuck
16 - In Out Tuck Jumps
17 - Power Band Push Ups
18 - Soft Box Tricep Dip + 4 Toe Taps
19 - Dumbbell Reverse Lunge + Bicep Curl
20 - Barbell Reverse Lunge + Shoulder Press
21 - Box Jump
22 - Swiss Ball Dumbbell Chest Press
23 - Sandbag Shouldered Squat
24 - Explosive Crouch Starts 5 Each Side
25 - Feet Up Crunches
26 - Gorilla Bound Spin
27 - Cones Lateral Fast Feet Wide Receiver
Sunday 4/28/19: Wingman
9 combo stations, 4 people per station
3 Pods, 3 combo stations per pod
35 work, 25 rest, 4 alternating sets at each combo station before moving e.g. 1 -> 2 -> 1 -> 2 -> 3
1 - Kettlebell T Bar Row
2 - Kettlebell Box Bentover Row
3 - Sandbag Sumo Squat Pause
4 - Soft Box Sledgehammer Bulgarian Squat Left
5 - Hollow Rock
6 - Swissball Knee Tuck
7 - Suspension Trainer Close Grip row
8 - Balance Trainer Dumbbell Chest Fly
9 - Barbell Staggered Straight Leg Dead Lifts Left
10 - Deadball Romanian Deadlift Pause
11 - Dumbbell Weighted Step Down
12 - REVO Tricep kick back
13 - Kettlebell Double Press On The Floor
14 - Dumbbell Bench Incline Chest Combo 1 (Press-Fly)
15 - Medicine Ball Crunch
16 - REVO Leg raises
17 - Push Up Tricep Hands In Out
18 - Activation Bands Barbell Squat Press
Good luck!
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