10 PAX (5 of whom doubled down) decided to give Tsunami a run for its money. It was a good crowd and a steamy morning. Literally dripping with sweat. Recently, a lot of my workouts have been the type where I start the PAX on a predetermined routine that typically lasts the entire 45 mins. I wanted to switch it up a bit to keep the guys guessing this morning by having different segments. (I usually don’t like this technique because I feel like you lose time between segments explaining things). But anyway, it went like this:
Warm-up
25 SSH IC
Sprint Work
- 20 Lunge steps
- 100 yard sprint
- 20 Jungle Bois
- Mosey Back to start
- Rinse/Repeat x 3
Bear Crawl/Crab Walk
- Bear crawl 50 yards.
- Crab walk 30 yards.
- Mosey to top of concrete monster
Monster Work
- 10 burpees at top
- Mosey down
- 25 ab exercise of PAX choice
- Mosey back up
- Rinse/Repeat x 5.
Balls to Wall
- 30 second balls to wall hold
- 10 second break
- 20 second balls to wall hold
- 10 second break
- Maximum effort ball to wall hold
Burpee Indian Run
- Line up in two teams of 5
- Indian run around school at moderate pace
- PAX at back, drops and give 5 burpees then catches the pack
Stair Work
- Bunny Hop up stairs by Monster, both feet, each step. Mosey back to bottom
- Bunny Hop up stairs by Monster, right foot only, each step. Mosey back to bottom
- Bunny Hop up stairs by Monster, left foot only, each step. Mosey back to bottom
- Bunny Hop up stairs by Monster, both feet, 2 steps each jump. Mosey back to bottom
- Bunny Hop up stairs by Monster, both feet, 3 steps each jump. Mosey back to bottom
- Bunny Hop up stairs by Monster, both feet, 3 or 4 steps (if you are lite brite) each jump.
10 Burpee Cool Down
COT/BOM
- Awesome work by all in attendance
- Good to have LiteBrite back, he continues impress
- Love seeing all of the folks double down. If you have the opportunity to go for the double, I say take it. Summer is winding down and my opportunities will be limited once the kids get back in school. It’s an opportunity to get better and it’s only 45 more minutes, but what a way to start the day.
- Sand spurs got me on the burpee Indian run behind the school, that was not pleasant.
- My backup speaker sucks compared to BabyBlu’s. I need to get my new and improved speaker back from Messi. I will say this, you will never hear “Save a horse, Ride a Cowboy” or anything like that coming out of my speaker though. Dear lord, that was terrible during the first workout.