News From The Point

Warm up

• Move warm up, 20 yards with various movements. 
  • Lunge with a twist
  • Lateral lunge
  • Quad stretch
  • Hamstring kick
  • Jog
  • Side shuffle
  • Carioca 

Workout 

Part 1

3 Rounds:

• 10 Spiderman push-ups
• 30 second Reverse plank (each side)

Part 2

3 Rounds:

• 10 Chest fly
• 10 RDL w/ weights (each side)

Part 3

4 Rounds:

• 5 Nordic Curls

Cardio – Stair/Box Jump Tabata 

Remember, tabata workouts are :20 seconds of work and :10 seconds of rest for 8 rounds. We recommend grabbing a timer. 

Get as many stair/box jump repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds. 

Tom the Baker shows us how to make “ugly” bread. This bread is long and similar to ciabatta. We often use it at camp fresh baked for our sandwiches. Enjoy!

“Ugly” Bread (PDF)

1 qt Warm water
1 oz Salt
1 oz Sugar
2 oz Yeast
3 ½ lbs Flour (can be either bread flour or A.P. flour – Tom uses a mix of 80% bread, 20% A.P.)
1lb Pre-made dough (like leftover pizza dough) – This will help it rise faster

Mix warm water with pre-made dough, yeast, and sugar. Let the yeast and sugar dissolve. Add flour, continue to mix. Add salt last, once dough has come together. Mix until combined. Weigh out dough, 2lbs per baguette. Shape into oblong balls. Let dough proof until doubled in size.
Once dough has risen, spray a cooking sheet and add layer of corn meal to prevent sticking. Stretch dough into baguette shape. Bake at 450 degrees for about 30 minutes, until golden brown.

Warm up

• Active Dynamic Warm-up

Workout 

Part 1

3 Rounds

• 10 Windmills (each side)
• 15 Clamshells (each side)
• 20 Frog pumps

Part 2

3 Rounds

• 10 Seesaws
• 15 “Stir the pot” on a ball (each side)
• 20 second side plank (each side)

Part 3

• 50 Sit-ups
• 50 Hip thrusts

Cardio – Sit Out Tabata 

Remember, tabata workouts are :20 seconds of work and :10 seconds of rest for 8 rounds. We recommend grabbing a timer. 

Get as many sit-out  repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds. 

FITNESS CHALLENGE

Wall Sits! On day one, hold a wall sit  as long as you can. Do a wall sit everyday for the next week and try to add 5-10 seconds on each day!