Olympus heads into a new direction as 5 Pax were welcomed to an 11 station rotation featuring a lot of gear. It was to be an hour of pain, Varsity Style.
The Thang:
Warm Up In Cadence:
SSH x 30
Windmills x 15
Arm Rotations x 30
Circus of Pain:
– 11 Stations
– Station 1 was the timer, when station 1 was completed, All Pax drop what they were doing to Run to next station
– Rinse and Repeat without breaks
Station 1: 75 yard Sprint to Track, Perform 10 Box Jumps, 75 yard sprint back
Station 2: Farmer Carry (2) 55lbs Kettle Bells 60 yards
Station 3: Jump Rope Non-Stop
Station 4: Sled Pull with 190Lbs loaded on
Station 5: 200 Meter Sprint
Station 6: Kettle Bell Swing with 45lbs Kettle Bell
Station 7: Hair Burners with (2) 25Lbs Plates (1 for each hand)
Station 8: Ruck Bone Crusher (105 Lbs Sand Bag filled with sand and weight plates) 60 Yards
Station 9: 40′ Firehose Sprint 50 yards down until end passes cone; grab other end and sprint 50 yards back
Station 10: Medicine Ball Squat Thrust Throws (catching ball after 1 bounce and squat throw again, over and over) 35lbs Ball
Station 11: Rope Pull Ups (yes…you read that right, a rope slung over the backetball goal, and with a rope in each hand perform as many pull ups as you can)
Time 50 Minutes – 10 Left for KB work
Jack Webb: Kettle Belll Press/ Bicep Curl
KB Press x 1 / KB Bicep Curl x 4
KB Press x 2 / KB Bicep Curl x 8
KB Press x 3 / KB Bicep Curl x 12
KB Press x 4 / KB Bicep Curl x 16
KB Press x 5 / KB Bicep Curl x 20
FLAP JACK
KB Press x 20 / KB Bicep Curl x 5
KB Press x 16 / KB Bicep Curl x 4
KB Press x 12 / KB Bicep Curl x 3
KB Press x 8 / KB Bicep Curl x 2
KB Press x 4 / KB Bicep Curl x 1
Mary
Flutter Kick – Dolly Combo with KB Press (every 4 reps switch from flutter to dolly and so on) x 20
LBC x 100 OYO
COT
Moleskine:
What a morning we had out there! Lots of gear and switching from cardio to strength with every other station. It definitely kept the heat rate maxed out for an hour. Thank you Bryon for loaning me some extra gear to make this work and Dora for lettimg me come over and pick up all this stuff.
T-Claps to Hacker as he’s the most loyal and hardest working person I know. Never complains, doesn’t say much at all durinng the workouts and you can see such intensity and focus when he’s crushing it out there.
Extra Claps to Gullah who was flexible enough to let me change our planned routine at 8pm the night before #pleasantlysuprised!
As always, it is a blessing for us to have the resources and good people to train with day in and day out. It was my pleasure to lead such strong men and thank you for brining your A game today. Olympus is gearing up!
Respectfully, The Hoff
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