The Man Child hit a new PR on his one rep max on the weighted chinup tonight pulling 90 lbs (64% BW) in addition to his own bodyweight! Only 15 pounds to go!
The women suffered through pyramid sets of pullups so that they can boost their single set endurance, and heavy sets of power cleans to improve power production.
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.
Judy did a home workout last night and sent the results soon after. She did the 100 Burpee Challenge on her own will! And crushed it in 6:00! Way to go, Judy!
The rest of the gang came and did a workout that was done in three 6:00 rounds.
Round 1: 50 Jump Rope Turns + 5 Burpees (AMRAP)
Round 2: 30 Jax + 15 Air Squats + 5 Med ball Slams (AMRAP)
Round 3: 20 Skaters + 15 Pullups (AMRAP)
The Man-Child doing weighted pullups with a 35 lb plate