I have been pushing cardio on the ladies pretty hard recently and last night was no exception. Their workout was AMRAP in 20 minutes of:
- 10 Jump Squats
- 20 Medicine Ball Slams
- 30 Bicycles (each side)
- 40 Jumping Jacks (holding 5lb plates)
They all worked hard and tallied up ten rounds completed, with 45 seconds to spare!
The men did a basic strength workout for the sake of volume. They broke up their sets however they needed to in order to hit a total number of reps at the end of the workout. They did:
- 50 total Pullups
- 100 total Pushups
- 150 total Air Squats
THE BURPEE MILE ON THURSDAY WILL START AT 8:30 PM, DUE TO A SOCCER GAME AT THE STADIUM.
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!