Tag: bj

Quick, but deadly

Quick, but deadly

Gio

Just described what you’ll feel like once you complete this very quick, low rep workout. Just remember to breath it all in.

Focus today on your ability to not red-line, or burn yourself out on the first running loop. It’ll benefit you to be fast, but steady.

Park loop x 1 (1 mile)

  • 30 x burpees
  • 30 x bj
  • 30 x dips
  • 30 x leg levers
  • 30 x mb sit ups
  • 30 x mb cleans
  • 30 x mb ball slams

Park loop x 1 (1 mile)

Vest, but no bow tie

Vest, but no bow tie

Gio

I like having to pick up odd objects from the floor while standing over them, and it is by far much easier when you’re lifting it up to any height in that manner.

I really enjoy how I feel having successfully lifted something odd and heavy in that manner. Then there is having to lift the odd object from the ground while supine, and the object is a sandbag. Oh man, it gets serious very quickly.

You’re having to perform abdominal contraction, trunk rotation, and flexion, and standing up with odd object to boot. Did I forget to mention that you must also return to the starting position to compete the rep? Ha! One!

Today we’re doing such a thing, and it’s the first exercise we open our workout in! Oh, I completely forgot to tell you to wear the 10/15/20# vest also. Silly me.

Today we’re at Roos Recreational Field, Forest Park, IL

Vests On!

• 10 x sb get ups

• 20 x bj

• 30 x cossacks

• 20 x k2c

• 30 x push ups

• 40 x alt lunges

• 30 x dips

• 20 x k2e

• 30 x hello dolly

Note –

You will be running from a dips, to steps, to pull up bars so bring an extra pair of lungs today! 😉

Partner Hero WOD

Partner Hero WOD

Gio

R.E.D. Friday Hero WOD -‘Chapman’

A Hero in all rights. Awarded the Congressional Medal of Honor, our Nations Highest Award!

Here is his citation –

Partner Hero WOD – Vests On!

Buy in – 150 x kb swings (tag team)

–Then **

  • 100 x push ups
  • 100 x mb sit ups
  • 100 x kb cl to OH
  • 100 x bj
  • 100 x sb cleans

**Details

• One Partner runs 200m

• Other Partner exercises

• Tag team after every run until exercise reps are finished

• All reps must be complete before moving on to next exercise

Just a wee bit of O2

Just a wee bit of O2

Gio

Bring the following to your workout at Roos:

  1. Lungs
  2. Gloves
  3. Drink wear
  4. Extra pair of lungs
  • This is a hypoxic way to do your workout, and you’re body will benefit greatly!
  • The performance standards are strict for the sit ups are performed without any momentum at all from lying down knees bent to 45deg, hands laced behind the head and proceed to a upright seated past vertical position of the torso. Yes, this is not a foot supported sit up folks!
  • From 16″ to 36″ the box height is your choice, but must jump and stand all the way upright for it to count. Accuracy is needed, or loss is skin from cement not wood will be your demise.
  • Lateral lunges, be careful to use proper movement pattern. Butt below horizontal, on one leg laterally without the use of trail leg to help you come up to a full standing position.
  • Lying on the floor face up, and propped up on your forearms bring both legs upwards to a vertical plane and back to floor for the leg levers.
  • Hanging knees to chest on pull up bar, knees must pass navel (belly button) to count so make them count and try to go unbroken.
  • Sandbag cleans – what can I say? First come first served. You can share it if you like : Remember that technique never changes. If you’re unable to clean it grab a kb to perform the clean reps per arm.
  • For time – AFAP
  • Run trail x 1
      • 50 x sit ups
      50 x bj
  • Run trail x 1
    • 30 x lateral lunges / leg
    • 30 x leg levers
  • Run trail x 1
      • 10 x k2c
      10 x sb cleans
  • Run trail x 1