POD TIMES

Team Katie+Nay= 830am

Team Shak+Stan+Lorena= 10am

Team Chelsea+Ploeg=1pm

Team Laurel+Gretchen=5:30pm

Team Em+Mai=8pm

Lifting Alternatives

If you do not feel comfortable with free weights or if you aren't sure exactly what the activities are, or if you just feel like changing it up, here are some great lifting alternatives that are great for strength-building:

1 minute at each station; 5x through:

Wall ball squats, Push press, Box jumps, Sumo-deadlift high pull, Situps

Do each exercise in reps of 21, 15, 9:

Push Press, Dips, Push-ups

For time:

20 tricep dips, 20 Push-ups, Run 400 meters

10 tricep dips, 10 pushups, Run 400 meters

5 tricep dips, 5 pushups, Run 400 meters

As many rounds as you can in 20 minutes:

15 tuck jumps, 15 Burpees, 15 Box Jump, 15 Push-ups

4 rounds:

100 feet of walking lunges, 15 kb or tire swings, 30 squats, 15 pushups

Leg Circuit using your body weight only. No rest in between reps, 3 sets, 45 seconds rest between sets

24 squats (rest 45, repeat x 3)

24 forward lunges  (12 left, 12 right) (rest 45, repeat x 3)

24 lateral lunges (12 left, 12 right) (rest 45, repeat x 3)

24 Backward lunges (12 left, 12 right) (rest 45, repeat x 3)

6 squat jumps (rest 45, repeat x 3)

Circuit training: 3 sets 30 seconds, rest 30. Rest 90 seconds between sets using DB or weights

Push-ups

Fast squats

Boxing with dumbbells (10-15 lbs)

Bent over rows with dumbbell (or use pec-dec machine and face wrong way – face toward the pad)

Landmines with 45-55lbs

Abdominal crunches with weight

Shoulder press with dumbbells

Push-ups against a wall, explode off the wall (get a good lean)