Hairburners, Extraction Simulation and “Audry Arms” all at Olympus Today

It was a muggy and exhausting morning at Olympus as we took 2 laps of Hairburners as warm-up, followed by simulating how soldiers in battle race and have to extract wounded warriers and polished our arms off with the only Arm workout I’ll ever do again…”The Audry Arms”…

The Thang:

GEAR: Poled Litter, 2 Ollie Bars, 135 lbs sandbag, 65 lbs sandbag, EZ Curl Bar 60 lbs, (2) 35 lbs dumbbells; (2) 15 lbs dumbbells; (2) 10 lbs dumbbells, (3) 35 lbs plates, 25 lbs Chain

Warm-Up:

SSH x 30

MTN Climbers SLOW x 30

Slow Squats with Holds and Jumps x 15

Merkins x 20

Round 1: Hairburners

P1 Pushes 35 lbs plate x 50 paces, P2 jogs behind

Flapjack; Rinse and Repeat

2 Laps

Round 2: Team Extraction

– Poled Litter loaded up with sandbags and chain = 220 lbs

– 2 Teams of 3

– T1 on Litter runs like coming out of war zone

– T2 Performs: Crab walk x 20; Duck walk x 20; Ape Jumps x 20; Bunny Hops x 20….then sprint to Litter

– Teams Flapjack; Rinse and Repeat x 4 Laps

Round 3: Audry Bicep- NO REST In between rounds

EZ Curl 60 lbs x 25

Half Hammer Curls x 25

Full Hammer Curl with Twists at Bottom alternating with Wide Grip Curls

Reverse Curls with Ollie Bars

Bicep “Twisties” – awfully hard

– Rinse and Repeat over and over until Arms don’t work

COT

Moleskine:

Great work out there today men! It was nice getting back out there. Time is short today so sound off if you noticed something or just wanted to comment on the day. Hope those arms work for you all later today!

As always, it was an honor to lead such a strong group today!

Respectfully, The Hoff