Author Archive Les Mis

A Good Start To The Day = Run, Burpees, Swings, Run – Repeat

15 men were made better together…

Warm Up

• SSH x 20
• IW x 20
• Merkins X 10
• Hand Release Merkins X 10
• Low Slow Squat X 10
• Flutter (hand on stomach or behind head) x 20
• Situps x 20
• KB Swings x 20
• 20 Meters Skipping x 2
• 20 Meters Backwards Skipping x 2
• 20 Meters Walking hip circles X 2
• 20 Meters Inch Worm
• Mosey around parking lot holding kettle bell on the chest with arms crossed.
• Drop off kettle bell and mosey around the parking lot

The Thang

5 Rounds of

1. 150 meter shuttle (75 down, 75 back)
2. 15 Hand Release Burpees
3. 30 KBS
4. 150 meter shuttle

A new round began every 5 minutes, the goal was to make each round in 3 minutes and have 2 minutes to recover and recovering was necessary.

With 5 minutes left

In two groups alternating 25 meter sprints with a latter progression of 1,3,6,8

Moleskin

In light of last weeks incident (see previous post) I decided to keep us located near the cars. Great group this morning everyone put in a really good effort. Shout out to Smokey and Night Court for taking the opening sprint shuttle out at a good pace. And bulldog for leading the way on each round. Great to see Zip out there this morning! Thanks to Frosty Paws for taking us out.

BAD IN A GOOD WAY

Welcome back Tiger Rag, and welcome to our site FNG’s Cletus and Fragle

Warm Up

• SSH x 25
• IW x 20
• Merkins 10 (OYO – on your own)
• Squats 10 (OYO)
• Swings 10 (OYO)
• Merkins 20 (OYO)
• Squats 20 (OYO)
• Swings 20 (OYO)

Round One – A Long Sprint

• Mosey to the upper parking lot drop off the Kettle Bells.
• Run to the south side of the church, plank it up.
• Then in two grips run back to the north side of the church finishing at the top of the hill – About 400 meters. The goal here was a spring that should be hard and gas you.

Round Two – 10 Minute AMRAP (as many rounds as possible)

• 5 Plyometric pushups
• 10 SDHP (Sumo Deadlift High Pulls or some referred to them as an upright row where you touch the ground with your KB)
• 15 Goblet Squats

A little “rest” with a farmers carry back to the high school parking lot, line up the KB’s for what is next. Then 20 count flutter hands on your stomach or out at your side, side plant, side plant, recover.

Round Three – 10 Minute AMRAP or 3 complete rounds per partner

• Partner 1 – Farmers carry across to the other side of the track, does 10 Hand Release Burpess, Farmers Carry Back
• Partner 2 – recover with 10 Merkins

A few thoughts

In general when working with a Kettlebell I like repetitive “sprint” type work where you work at sub-max intervals or shorter intervals with some built in recovery time. You tend to get a greater quality of work and I feel like you get better results. Also when working with a large group if you throw in an AMRAP you get guys working at their own pace. When a set number of reps is required guys who fall behind can get discouraged and sometimes guys who are moving ahead are not doing quality movements, vs the goal being work as hard you can for 10 minutes.

Overall a really solid effort from the PAX today. Special shout out to Swiss Miss & Tommy Boy on the farmers carry, they seemed to moving fast. Cletus was a site FNG at Skunkworks, yesterday was his first post and he was out for another one the next day – that is a promising start. And empirical evidence would show that Bananas strongly prefers to run downhill with a slight grade than other kinds of running. Good works all. Thanks for the opportunity.