Smackdown Reminder and Gym Schedule for Saturday
September 23, 2014
Thursday, 9/25
September 24, 2014


2 Rounds of
40 Jumping Jacks
30 High Knees in Place
20 Alt Samson Lunges
10 Dolphin Push-ups


1 Minute death stretch/side
1 Minute OH band shoulder stretch/ side

Partner Met-Con
AMRAP in 24 minutes, grouping pairs into teams of 4

Pair A runs 400 M

Pair B complete as many rounds as possible of:
15 DB Push Press
15 Box Jump
15 Ball Slams

  • During the AMRAP, one partner workng at a time, and partners alternating exercises (B1 does PP, B2 does BJ, B1 does Ball Slams, B2 does PP etc.)
  • When Pair A returns, pairs trade places and B runs while A starts on the AMRAP
  • PAIRS pick up where they left off each time they return from a run (not where other pair is)
  • A and B should both have a score of rounds and reps at the end

Cool Down
200 M walk (short loop at 14th, left to 13th St at H)


Band Hamstring series
1 minute Leg Straight up,
1 minute Leg to Outside,
1 minute Leg Across Body
– switch legs and repeat (6 min total)

1 Comment

  1. Dray says:

    A little bit of rain really made the running very pleasant tonight. Nice and relaxing last workout before the Smackdown!