JUL 29, 2015 WAWA: Cones….but not the ice-cream kind!

This week, we’ll meet at the Myers Park Presbyterian Church parking lot off Oxford Place, just outside Oxford Hall.  We’ll do a light jog over to Myers Park Traditional School, our location for the workout!  Our circuits will be identified by cones, spread 10 yards apart.

DYNAMIC WARM-UP
Do each drill for 10 yards then turn around and go back another 10 yards. Do warmup circuit 2-3 times through to really get muscles firing.

  • Butt kicks
  • High knees
  • Side shuffle
  • Carioca
  • Backwards running
  • Skipping
  • Walking lunges

THE WORKOUT

CIRCUIT 1: STATIONS (3 times through the circuit: 45 sec each station w/ 15 sec rest)

  • Station #1: Burpees
  • Station#2: Bicycle Crunches 
  • Station #3: Push-Ups
  • Station #4: Skaters
  • Station #5: Plank
  • Station #6: Jump Lunges
  • Station #7: Tricep Dips
  • Station #8: Jumping Jacks

CIRCUIT 2: SPRINT LADDERS (5 times: Rest 15-30 seconds between sprints)

  • Sprint to Cone #1 and back
  • Sprint to Cone #2 and back
  • Sprint to Cone #3 and back
  • Sprint to Cone #4 and back
  • Sprint to Cone #5 and back
  • Sprint to Cone #4 and back
  • Sprint to Cone #3 and back
  • Sprint to Cone #2 and back
  • Sprint to Cone #1 and back
  • Sprint to Cone #5 and back

COOL DOWN
Static stretch and light jog back to Oxford Place.

Exercise Leader:  Mike Leader

Devotion Leader:  Derek Macleod (or Mike Lenhart)

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