This workout was H-E double hockey stick
Date: 2024-08-05 AO: swole Q: Unplugged PAX: flipper, voodoo, The Worm, Uncle Leo FNGs: None COUNT: 5 WARMUP: SSH LSS-Deep High Pulls Pryer Squat Arm Circles Phelps arm flappy thing
THE THANG:
1. 9 minutes of Hell – no rest, straight through. All hate given to the Q. – 1H Swing (l/r) 30/30 – 1H Clean (l/r) 30/30 – 1H Snatch (l/r) 30/30 – 1H Press (l/r) 30/30 – Rev Lung (l/r) 30/30 – RDL (l/r) 30/30 – Swing Burpee 1:00 – Plank 1:00 – Thruster (l/r/) 30/30
1/1 min Recover -Heavy Rack Walk (Uncle Leo scoffed at my use of the term ‘recovery’)
2. Armor Building Complex (ABC) – EMOM – 7 rounds 2 DB Cleans 1 DB Press 3 DB Front Squats
1/1 min Recover -Heavy Farmers
3- Humane Burpee 7 rounds 15 2HSW, 7 GB squats, 7 Merkins, 15-6-6, 15-5-5…15-1-1
MARY: PAX pick your own adventure. a) Waiter carry or b) HBH and elbow plank.
ANNOUNCEMENTS: Next Monday zoom call on mental toughness. Look for the link. COT: YHC took us out.
Thanks for the chance to lead. This was one of those ‘it looks easy on paper, I better have more exercise to fill time’. UMMM NO! This was hard out of the gate and the humidity had a blast of spicy pepper. The cardio was intense…..don’t ever think we 0.0 meatheads don’t get the HR rolling. Great work Men!
-UP
THE THANG:
1. 9 minutes of Hell – no rest, straight through. All hate given to the Q. – 1H Swing (l/r) 30/30 – 1H Clean (l/r) 30/30 – 1H Snatch (l/r) 30/30 – 1H Press (l/r) 30/30 – Rev Lung (l/r) 30/30 – RDL (l/r) 30/30 – Swing Burpee 1:00 – Plank 1:00 – Thruster (l/r/) 30/30
1/1 min Recover -Heavy Rack Walk (Uncle Leo scoffed at my use of the term ‘recovery’)
2. Armor Building Complex (ABC) – EMOM – 7 rounds 2 DB Cleans 1 DB Press 3 DB Front Squats
1/1 min Recover -Heavy Farmers
3- Humane Burpee 7 rounds 15 2HSW, 7 GB squats, 7 Merkins, 15-6-6, 15-5-5…15-1-1
MARY: PAX pick your own adventure. a) Waiter carry or b) HBH and elbow plank.
ANNOUNCEMENTS: Next Monday zoom call on mental toughness. Look for the link. COT: YHC took us out.
Thanks for the chance to lead. This was one of those ‘it looks easy on paper, I better have more exercise to fill time’. UMMM NO! This was hard out of the gate and the humidity had a blast of spicy pepper. The cardio was intense…..don’t ever think we 0.0 meatheads don’t get the HR rolling. Great work Men!
-UP
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