Hard cardio was on the agenda for the ladies last night. They did as many rounds as possible in 20 minutes of: 1 suicide sprint (100m total), 20 lunges, 20 DB swings per arm with a 20 lb DB. They all pushed hard and earned five total rounds.
Matt hit a new PR on his weighted chinup, too. He pulled +80 lbs at a bodyweight of 140 lbs (57%). His immediate goal is to pull with 75% of his bodyweight, which is 105 lbs- so he’s getting close!
Ben and Davage came back for a checkup workout, too. They moved a few months ago and have been training on their own ever since. So, a monthly checkup is in order to make sure their training intensity and volume is adequate. It was particularly rough on Davage due to the fact that we sparred a few hard rounds right before the workout. There were several good exchanges for both of us during the sparring, so an intense workout immediately after was excruciating. They did (10 Tire Flips (600lb) for 10 reps + 10 Burpees) x 10 rounds. The goal was to be under 20 minutes, which they both achieved.
Yesterday was a good day for conditioning. In the wake of sparring on Sunday afternoon, and the probability of it turning into a weekly event, I feel compelled to do some more boxing specific training (in terms of conditioning).
30 sec of: (repeat 5x with 30 sec rest between)
- Double Unders
- Shadow Boxing
- Single Arm BW Rows
- Air Squats
- Pikes (core)
30 seconds of Burpees
30 seconds of Shadow Boxing
Repeat 7x with no rest.
The evening session routine is one of my favorite for boxing conditioning. Ironically, the shadow boxing is tougher than the burpees, which is great for simulating a fight.
The Man-Child squatting his bodyweight for reps
Since today is Halloween and I’m a festive guy, I typically dream up workouts that in some way incorporable the date or theme of the holiday. Halloween is on 10/31. So, I put together a workout that is 1,031 seconds (17 minutes 11 seconds) long where you shoot for as many rounds as possible. I just got blank stares in return when I explained my rationale for the creation of this year’s Halloween workout. Either they didn’t understand or it was just too cold and too early in the morning to care.
Men: AMRAP 17:11 of
5 Squat and Press
6 Sandbag Shoulders
Women: AMRAP 17:11 of
6 Squat and Press
We all finished the morning with a high intensity 10 minute interval session, for good measure.
The Reaction of the Week came from an unlikely source this morning. I honestly felt bad when I saw Melissa bow her head in the rest of our intervals then quietly and painfully mumble, “I deserve this…”. It was a shocking glimpse into the souls of females.
Also, I want to wish a speedy recovery to those of you who crushed the Atlanta Marathon yesterday!
It was recently brought to my attention that I tend to take pictures of people when they are at their worst point in a workout. Maybe they’re about to hurl, pass out, fall down a hill, unable to move from the fetal position, or whatever… It usually seems like a Kodak moment to me. But, I guess I need more balance – for one member in particular. Don’t ever say I never did anything for you!
Tonight was the glorious return of Big Joe! He was treated to an intense 15 minute cardio session and did a short workout with DB Snatches and BB Hang Cleans. Ben and Dave did the same workout I did earlier that morning – The Sandbag Complex. The one we used was as follows:
6 Shoulders (alternating sides)
6 Lunges (each leg)
6 Bent over rows
6 Squat Cleans (Zercher style)
Repeat 6 times. - A “Handicap Bar Day” today is certain.
It should be noted that we use a rubber mulch sandbag. Many of the other complexes you see online are done with a MUCH smaller sandbag, usually filled with sand and they have easy-to-grip handles for comfort. They might still be the same weight, but obviously, sand has a higher density than rubber mulch. This means that our bag is roughly the same size of a heavy punching bag (24″ x 36″) and infinitely harder to handle. I prefer my homemade rubber mulch bag over the smaller commercial sand models. After each complex, you literally feels as if you have been in a ground and pound fight due to the fact that the object you’re moving is comparable to the size of a torso.
Judy was put through a brutal workout of Burpees, Squat and Press, and Pullups. She then completed a finisher of 100 medicine ball slams as fast as possible.
The group was put through the ringer last night using drills that are reliant on a partner. Typically, I will put two people together and give them each an exercise to perform. Person A will perform an exercise for a certain number of reps while person B performs a different exercise for the amount of time it takes person A to complete their reps. This method works extremely well for motivating people to push hard due to the fact that their partner is suffering on an exercise while they are performing their own. Person B is always in agony and screaming at person A to quickly finish their reps. Two competitive partners will come close to death in this format.
5 Tire Flips (control)
as many reps as possible of Burpees
2 Scoots (control) -given to me by my long time training partner, Addison
as many reps as possible of Elastic Rows
Action shot of The Finisher
Member achievement of the week (besides the 100 Burpee improvements) goes to Ben for juggling his marathon training plan, including a 10 mile long run this morning, and destroying multiple cross training sessions this week – often on the same day as a scheduled run! BEASTLY. Keep up the good work!
Today’s afternoon session was particularly awful for Davage and I. We did one minute of sprint-in-place speed rope immediately followed by one minute of burpees (Dave) and one minute of shouldering the sandbag (me). We repeated this two exercise circuit seven times with all out intensity and no breaks. We were both nauseated and completely annihilated after this 14:00 heart attack-inducing workout. Needless to say, a victory lap was in order. And, according to Dave, this workout was, “Harder than the 100 Burpee Challenge!”. I rarely hear of such a thing, unless we are referring to the Burpee Mile.
As for the reaction of the week, I am actually going to give this one to myself from after today’s workout. After set number seven timer went off, I gloriously dropped the sandbag and helplessly fell on top of it and completely lacked the strength or drive to budge from this humiliating position (see below). I’m sure Dave had a priceless reaction at the end of our interval session, as he usually does, but I was out of commission and did not have the mental capacity to take note of it.
Our victory lap…
The Reaction of the Week. Don’t give me any crap or I will injure you. Seriously.
Session in progress:
Reaction of the week:
This week Davage reigns supreme again for his resilience during hill sprints. I have never seen somebody blackout and fall face-first into a lawn half way up the hill. Not only does Dave push himself to the blackout, but a few seconds later he triumphantly rises to his feet using his jello-y legs to complete the sprint and as well as two more. Bonus points for the semi-controlled “windmill” action during the last few trips down the hill, too! Way to go, Davage.
This week we had three members take their first 100 Burpee Challenge. This challenge is the gold standard for our gym because it demonstrates: explosive and endurance strength, anaerobic cardio capacity, and mental determination. For their first try:
Davage 14:31 (50 Burpees)
Note that Dave’s reaction to the Burpee Challenge was an extremely close runner up for the Reaction of the Week.
Judy cranking out some tire flips!