150 jump lunges (75 per side) 250 air squats 3 (or more) rounds of: 50 mountain climbers, 30 each side bicycle crunches, 15 each side plank knee tucks, 15 each side sprinter situps, 20 reverse crunches *PDBC Land Practice Enter date: 50 pushups, 100 air squats 75 pull ups or horizontal pull ups or band assisted pull ups or machine assisted pull ups 5 min plank (total), 3 min side left plank (total), 3 min side right plank (total) 3 (or more) rounds of: 75 jumping jacks, 30 jump squats, 25 jump lunges, 10 HIIT Shuttle Sprints OR box jumps, 20 push ups 3 (or more) rounds of: 10 clap pushups (or t- pushups), 20 spidermans each side, 20 donkey kicks each side, 10 tuck jumps, 10 single leg deadlift each side 150 push ups 20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.) 100 box jumps 3 (or more) rounds of: 10 burpees 90 sec plank, 45 sec each side plank, 15 Ab V-ups, 20 push ups 3 (or more) rounds of: 25 step ups each side, 30 calf raises, 20 tricep dips, 20 star jumps, 10 diamond pushups *Two Fitness Marshall dance workouts + workout of your choice for total of at least 30 min workout, complete with at least one other PDBC member 50 burpees 3 (or more) rounds of: 20 leg raises 20 glute bridge raises, 20 supermans, 20 side leg raises each side, 20 clam shells each side 4 rounds 500m rowing OR 250m paddling OR 20 burpees followed by 30 seconds each of: pull ups, squat, jumps, bicycle crunches, jump lunges, dips 75 clap pushups (or explosive pushups) Stretching (10 min+): 50 jumping jacks, calf stretch, quad stretch, shoulder stretch, tricep stretch, hamstring stretch, butterfly stretch, cobra/upward facing dog, child's pose, triangle pose ANY workout of your choice!! (at least 30 min) *THE MEDUSA* for time complete 2 rounds of: wall jumps + spiderman crawls, winner gets bragging rights for the year!! *ANY workout of your choice, completed with another PDBC member (at least 30 min) *PDBC Land Practice Enter date: 150 jump lunges (75 per side) 250 air squats 3 (or more) rounds of: 50 mountain climbers, 30 each side bicycle crunches, 15 each side plank knee tucks, 15 each side sprinter situps, 20 reverse crunches *PDBC Land Practice Enter date: 50 pushups, 100 air squats 75 pull ups or horizontal pull ups or band assisted pull ups or machine assisted pull ups 5 min plank (total), 3 min side left plank (total), 3 min side right plank (total) 3 (or more) rounds of: 75 jumping jacks, 30 jump squats, 25 jump lunges, 10 HIIT Shuttle Sprints OR box jumps, 20 push ups 3 (or more) rounds of: 10 clap pushups (or t- pushups), 20 spidermans each side, 20 donkey kicks each side, 10 tuck jumps, 10 single leg deadlift each side 150 push ups 20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.) 100 box jumps 3 (or more) rounds of: 10 burpees 90 sec plank, 45 sec each side plank, 15 Ab V-ups, 20 push ups 3 (or more) rounds of: 25 step ups each side, 30 calf raises, 20 tricep dips, 20 star jumps, 10 diamond pushups *Two Fitness Marshall dance workouts + workout of your choice for total of at least 30 min workout, complete with at least one other PDBC member 50 burpees 3 (or more) rounds of: 20 leg raises 20 glute bridge raises, 20 supermans, 20 side leg raises each side, 20 clam shells each side 4 rounds 500m rowing OR 250m paddling OR 20 burpees followed by 30 seconds each of: pull ups, squat, jumps, bicycle crunches, jump lunges, dips 75 clap pushups (or explosive pushups) Stretching (10 min+): 50 jumping jacks, calf stretch, quad stretch, shoulder stretch, tricep stretch, hamstring stretch, butterfly stretch, cobra/upward facing dog, child's pose, triangle pose ANY workout of your choice!! (at least 30 min) *THE MEDUSA* for time complete 2 rounds of: wall jumps + spiderman crawls, winner gets bragging rights for the year!! *ANY workout of your choice, completed with another PDBC member (at least 30 min) *PDBC Land Practice Enter date:
(Print)
150 jump lunges (75 per side)
250 air squats
3 (or more) rounds of:
50 mountain climbers,
30 each side bicycle crunches,
15 each side plank knee tucks,
15 each side sprinter situps,
20 reverse crunches
*PDBC Land Practice
Enter date:
50 pushups,
100 air squats
75 pull ups
or horizontal pull ups
or band assisted pull ups
or machine assisted pull ups
5 min plank (total),
3 min side left plank (total),
3 min side right plank (total)
3 (or more) rounds of:
75 jumping jacks,
30 jump squats,
25 jump lunges,
10 HIIT Shuttle Sprints OR box jumps,
20 push ups
3 (or more) rounds of:
10 clap pushups (or t-pushups),
20 spidermans each side,
20 donkey kicks each side,
10 tuck jumps,
10 single leg deadlift each side
150 push ups
20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.)
100 box jumps
3 (or more) rounds of:
10 burpees
90 sec plank,
45 sec each side plank,
15 Ab V-ups,
20 push ups
3 (or more) rounds of:
25 step ups each side,
30 calf raises,
20 tricep dips,
20 star jumps,
10 diamond pushups
*Two Fitness Marshall dance workouts + workout of your choice for total of at least 30 min workout, complete with at least one other PDBC member
50 burpees
3 (or more) rounds of:
20 leg raises
20 glute bridge raises,
20 supermans,
20 side leg raises each side,
20 clam shells each side
4 rounds
500m rowing OR 250m paddling OR 20 burpees
followed by
30 seconds each of:
pull ups,
squat, jumps,
bicycle crunches,
jump lunges,
dips
75 clap pushups (or explosive pushups)
Stretching (10 min+):
50 jumping jacks,
calf stretch,
quad stretch,
shoulder stretch,
tricep stretch,
hamstring stretch,
butterfly stretch,
cobra/upward facing dog, child's pose, triangle pose
ANY workout of your choice!! (at least 30 min)
*THE MEDUSA*
for time complete 2 rounds of:
wall jumps +
spiderman crawls,
winner gets bragging rights for the year!!
*ANY workout of your choice, completed with another PDBC member (at least 30 min)
*PDBC Land Practice
Enter date:
