Tag: sb get ups

Not a typical get up

Not a typical get up

Gio

I’ve performed the traditional Turkish get up with kettlebells, dumbbell , and wrestling dummies. Working with sandbags has taken this movement to another level once you are in the middle or latter part of your workout when this movement has to be performed and you are gassed.

The question is why not put it at the beginning where it might make sense? Well, when you’re preparing your body, and mind to get strong it helps you to have confidence of what you’re capable of when you are almost on the verge of total physical exhaustion.

Today is such a day, and this week has been putting people in that very state of exhaustion that you need to be able to function in especially if your in the Military, LEO, FF/Medic.

Today we’re are @Roos Recreation Center.

Rucks On!

1 x bridge lap w/ruck

  • 20 x dips w/ruck
  • 20 x sb man makers
  • 50 x sb crawl drag
  • 20 x push ups
  • 20 x sb get ups
  • 50 x k2c

1 x bridge lap

**Details

  1. All of the exercise are to be performed while wearing your ruck, except the get up.
  2. Dips can be Rx or on bench/step
  3. We are not in the sand today

Remember to breath!

Caked

Caked

Gio

Today we’re going to get caked in a bit of sand, not sugar cookie style (if you know the reference). However we are going to be using sandbags, and kettlebells to play with.

This week we’ll be picking up the tempo so today is the kick off to a Spooky & Scary Halloween WOD week.

Have fun and hope you will join us.

At Roos Recreational Center, Forest Park, IL.

@Vb court – AFAP

  • 20 x squats
  • 50 x kb swings
  • 30 x sb cleans
  • 20 x kb pp
  • 30 x sb thrusters
  • 60ft sb lunges
  • 120ft sb clean and toss
  • 20 x sb get ups
  • 100 x flutter kicks
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! 😉

No dumping allowed!

No dumping allowed!

Gio

Training with kettlebells (kb) for any period of time you’ll always hear from your experienced lifters to control your kb from start to finish. Yeah, yeah, you’ve heard it all haven’t you?

Well, the crux is that from start to finish you should be breathing, splinting, swinging, stopping, breathing some more then lowering and Not Dumping your kb just because it’s your last rep.

Will you hurt yourself? Honestly there is a chance once it bounces around it may hit another object than hit you however it may bounce back and smack you really good. So, the other objects maybe another human being in the area so it’s good practice to control it, and not take that chance. I’ve heard some really stupid statements from former clients -“as long as it’s not me I don’t care..”, “well I’ve been lucky this longs so what?”, “you didn’t t tell me at the start of the WOD I couldn’t dump it!”

Really? I sometime daydream of every time they dump it bounces back just close enough to scare the crap out of them. My biggest peeve folks, it truly is. Respect the equipment. Take care of your tools.

Today at Roos Recreational Center, Forest Park, IL

For time –

  • Run 1 mile
  • 20 x push ups

⁃ Then

3 rds

  • 12 x kb clean
  • 10 x mb sit up
  • 10 x sb get ups
  • ⁃ Then
  • 3 rds
    • 10 x sb clean
    • 10 x mb burpee
  • Details –
    1. Med ball (mb) sit up – sit up with kb above the head to between feet = 1 rep
    2. Sandbag (sb) get up – with sb on any shoulder proceed to stand up without sb touching floor
    3. Sandbag clean – with sb across feet proceed to clean sb to shoulders and stand upright = 1 rep
    4. MB burpee – perform a push up on mb, then spring up with mb in hands pushing ball over head = 1 rep
  • Magister Nosce!