Friday, October 16th, 2015 - Magic Island Offsite
Good morning Headhunters! This is after the fact, but here is PT we did today with some photos to go along with it. Congrats to Team 1 that won with a time of about 24:30!
Tuesday, Oct 13th, 2015 - "Spartan 300" Ab Workout
Good morning, hope you enjoyed the long weekend. We are going to work on abs today. Last week was an introduction to the Spartan 300 ab workout, but we are going to do 30 minutes of AMRAP this time, with one minute of rest between (timed on your own). Your goal should be to get to three rounds or more. Rest as little as possible. I've adjusted the workout very slightly by removing five reps from two exercises to bring the number of total reps to exactly 300.
Part A.
PRT stretching, as usual.
Part B.
"Spartan 300" Ab Workout
1. 20x Plank Touches
2. 40x Bicycle & Rotates
3. 30x Russian Twist
4. 20x Spider Crawls
5. 25x Scissor Kicks
6. 25x Squat Thrusts
7. 25x V-Ups
8. 20x Side Ups (ea. side)
9. 15x 1-legged Hip Bridges (ea. side)
10. 45x Mountain Climbers
Part C.
Pull-up practice.
Part A.
PRT stretching, as usual.
Part B.
"Spartan 300" Ab Workout
1. 20x Plank Touches
2. 40x Bicycle & Rotates
3. 30x Russian Twist
4. 20x Spider Crawls
5. 25x Scissor Kicks
6. 25x Squat Thrusts
7. 25x V-Ups
8. 20x Side Ups (ea. side)
9. 15x 1-legged Hip Bridges (ea. side)
10. 45x Mountain Climbers
Part C.
Pull-up practice.
Thursday, Oct 8th, 2015 - "SGT Alvin York Hero WOD"
I'd like to tell you "good" morning, but frankly you're going to be exhausted by the end of the workout.
On October 8th, 1918, SGT Alvin York single-handedly killed 25 and captured 132 enemy Soldiers (read more here). In the spirit of killing 25 enemy (and team work), for our main workout we are going to work in teams today doing 25x reps of just about everything. In your teams only ONE athlete will work at a time. For example, if the workout calls for 25x eight-count pushups, one person will do the exercise while the other person waits. You can split up the exercises however you wish. If there are an odd number of people, I will work out by myself to make sure you all get a teammate.
As always, I suggest watching the videos to get an idea of proper form. I will also demonstrate before we begin.
Part A:
Demonstrations of various stretching exercises that can be done at home or at the gym for mobility using bands, balls, and rollers.
Part B:
25x eight count pushups
25x air squats (remember to go all the way deep into the pocket)
25x chest-to-bar pull-ups (alternate: ring rows or jumping pull-ups)
25x single under jump rope (alternate: if no jump ropes are available we will "simulate" jump rope)
25x toes to bar (alternate: elbows to bar, laying down toes to bar)
AMRAP: 20 minutes
Part C (time permitting):
"Spartan 300" Ab Workout introduction (for future use as part of a WOD)
1. 20x Plank Touches
2. 40x Bicycle & Rotates
3. 30x Russian Twist
4. 20x Spider Crawls
5. 25x Scissor Kicks
6. 25x Squat Thrusts
7. 25x V-Ups
8. 20x Side Ups (ea. side)
9. 15x 1-legged Hip Bridges (ea. side)
10. 45x Mountain Climbers
On October 8th, 1918, SGT Alvin York single-handedly killed 25 and captured 132 enemy Soldiers (read more here). In the spirit of killing 25 enemy (and team work), for our main workout we are going to work in teams today doing 25x reps of just about everything. In your teams only ONE athlete will work at a time. For example, if the workout calls for 25x eight-count pushups, one person will do the exercise while the other person waits. You can split up the exercises however you wish. If there are an odd number of people, I will work out by myself to make sure you all get a teammate.
As always, I suggest watching the videos to get an idea of proper form. I will also demonstrate before we begin.
Part A:
Demonstrations of various stretching exercises that can be done at home or at the gym for mobility using bands, balls, and rollers.
Part B:
25x eight count pushups
25x air squats (remember to go all the way deep into the pocket)
25x chest-to-bar pull-ups (alternate: ring rows or jumping pull-ups)
25x single under jump rope (alternate: if no jump ropes are available we will "simulate" jump rope)
25x toes to bar (alternate: elbows to bar, laying down toes to bar)
AMRAP: 20 minutes
Part C (time permitting):
"Spartan 300" Ab Workout introduction (for future use as part of a WOD)
1. 20x Plank Touches
2. 40x Bicycle & Rotates
3. 30x Russian Twist
4. 20x Spider Crawls
5. 25x Scissor Kicks
6. 25x Squat Thrusts
7. 25x V-Ups
8. 20x Side Ups (ea. side)
9. 15x 1-legged Hip Bridges (ea. side)
10. 45x Mountain Climbers
Tuesday, Oct 6th, 2015 - "Bar Thrusting"
"Bar Thrusting"
Good morning!
This weekend you can go bar hopping, but today we are going to hit some pull-up bar movements for strength and core conditioning. We will be doing a bunch of pull-ups as well as a bunch of toes-to-bar, which is going to be a new exercise for you. We are also going to incorporate a few new movements as well, specifically wall ball shots, and kettlebell swings. I suggest watching the videos to get an idea of proper form. I will also demonstrate before we begin.
"Every day is leg day" is one of the mottos of armyWOD, so you're going to get another smoking leg workout today.
As usual, we will do two groups at 15 minutes each and then switch. I'll post the scores later, if you provide them. Remember to provide AAR comments below in the comments.
Group 1:
5x toes to bar (alternate: elbows to bar, laying down toes to bar)
10x dumbbell thruster
14x dumbbell lunges (using same dumbbell set)
20x pushups (alternate: from the knees)
25x single under jump rope
AMRAP: 15 minutes
Group 2:
5x eight count pushups
5x pull-ups (alternate: ring rows or jumping pull-ups)
15x wall ball shots
20x kettlebell swings
AMRAP: 15 minutes
Good morning!
This weekend you can go bar hopping, but today we are going to hit some pull-up bar movements for strength and core conditioning. We will be doing a bunch of pull-ups as well as a bunch of toes-to-bar, which is going to be a new exercise for you. We are also going to incorporate a few new movements as well, specifically wall ball shots, and kettlebell swings. I suggest watching the videos to get an idea of proper form. I will also demonstrate before we begin.
"Every day is leg day" is one of the mottos of armyWOD, so you're going to get another smoking leg workout today.
As usual, we will do two groups at 15 minutes each and then switch. I'll post the scores later, if you provide them. Remember to provide AAR comments below in the comments.
Group 1:
5x toes to bar (alternate: elbows to bar, laying down toes to bar)
10x dumbbell thruster
14x dumbbell lunges (using same dumbbell set)
20x pushups (alternate: from the knees)
25x single under jump rope
AMRAP: 15 minutes
Group 2:
5x eight count pushups
5x pull-ups (alternate: ring rows or jumping pull-ups)
15x wall ball shots
20x kettlebell swings
AMRAP: 15 minutes
Thursday, Oct 1st, 2015 - "Cindy the Man-Maker"
Cindy the Man-Maker
Good morning Headhunters!
Today we will be conducting our first Army WOD. Your legs and back will be completely smoked after this. Bring a towel and some water, and try to stretch before we do the PRT warmup. Read this article on stretching. Do some light jogging and active stretching.
Afterwards, I will be posting the scores (if you wish to provide them to me) in this thread. Comment below for AAR comments and scores.
We will split into two groups of 4-5. The first group will start with Cindy, the second group will start with the man-makers. After 15 minutes we will take a 5 minute break for water and rest, and then switch and go for another 15 minutes.
Click on the exercise names for instructions.
Group 1:
5x pull-ups (alternate: ring rows or jumping pull-ups)
10x push-ups (alternate: from the knees, as necessary)
15x air squats (remember to go all the way deep into the pocket)
AMRAP: 15 Minutes
Group 2:
5x man-makers
10x eight count pushup box jump overs (do an eight count pushup, then jump up/down/over the box for one rep)
15x single under jump rope
AMRAP: 15 minutes
Good morning Headhunters!
Today we will be conducting our first Army WOD. Your legs and back will be completely smoked after this. Bring a towel and some water, and try to stretch before we do the PRT warmup. Read this article on stretching. Do some light jogging and active stretching.
Afterwards, I will be posting the scores (if you wish to provide them to me) in this thread. Comment below for AAR comments and scores.
We will split into two groups of 4-5. The first group will start with Cindy, the second group will start with the man-makers. After 15 minutes we will take a 5 minute break for water and rest, and then switch and go for another 15 minutes.
Click on the exercise names for instructions.
Group 1:
5x pull-ups (alternate: ring rows or jumping pull-ups)
10x push-ups (alternate: from the knees, as necessary)
15x air squats (remember to go all the way deep into the pocket)
AMRAP: 15 Minutes
Group 2:
5x man-makers
10x eight count pushup box jump overs (do an eight count pushup, then jump up/down/over the box for one rep)
15x single under jump rope
AMRAP: 15 minutes
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