Benton, Stanich, G, Billy Budd, Serena, Taegan, Bri, Jessica
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| Boom!! #coolestboyscoutthere #manscout |
A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B.
Five Sets sets for max reps/calories:
60 seconds Dyne for calories 20 21 22 21 19
30 seconds Rest
60 seconds Burpee 19 19 17 17 17
30 seconds Rest
60 seconds Bridge all done
30 seconds Rest
C.
Billy Budd leading a 10 minute yoga session... it was awesome Lots of good things happening today. Lots of people working hard and adapting to our setting (chains on the weight room door). Tried just drinking coffee this morning instead of a pre workout. The energy was a little lower but I feel pretty good right now. This week is going to be hard for a lot of us. Let's really work to support each other during these morning workouts. Great job everyone!
Tuesday
Thomas, Benton, Stanich, G, Serena, Brittany, Taegan, Jessica, Nick S, Ryan Glass, Billy Budd
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
200 Meter Run / .5 mile Airdyne
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.) AHHH lost track
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Late night working on things. Real low energy this morning but we picked it up. Did the workout in the aux gym. Nick and Ryan came this morning. New people working hard before 7am is always a good thing. They did great. Good stuff this morning. Taking tomorrow off. Get some sleep and lets kill it on Thursday! Thursday
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps Built up to 145 for 4
Rest 60 seconds
Alternating Pistols x 12-16 reps 12 (done with a band)
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders Done... I dont know how many... but we did them. Sunday Sons of Thunder Day 1
A.
Every two minutes, for 16 minutes (8 sets of):
Dead Lift x 3-4 reps
B.
First Minute: 6-12 Pullups
Second Minute: 40 Second Bridge
Third Minute: 12 Cable Rows
Forth Minute: 12 GHD Situps
* Focus on maintaining the same intensity for the whole 24 Minutes
Every two minutes, for 16 minutes (8 sets of):
Dead Lift x 3-4 reps
B.
First Minute: 6-12 Pullups
Second Minute: 40 Second Bridge
Third Minute: 12 Cable Rows
Forth Minute: 12 GHD Situps
* Focus on maintaining the same intensity for the whole 24 Minutes
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