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.
There is nothing more fun than playing in the rain. As of late, we have had our tire flipping and sledging reduced to once a week at best (due to our awesome neighbor), so Sunday afternoons at 4:00 I like to make a little bit of noise – even if it’s raining. My thought process was that our neighbor would be more reluctant to walk outside to complain if it’s storming. We never heard from him… or the cops, and we got in a great workout, too.
- 10 Tire Flips (600 lb)
-20 Pushups (with feet elevated on the tire)
- 15 Pullups
- 30 Sledges (16 lb hammer)
Complete 5x 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