Conspiracy Black Diamond Style
QIC
Silver SpoonAO
The ConspiracyPAX
- Alliance
- Heisenberg
- Odenkirk
- Silver Spoon
Workout
Gear: Cindy (34 lb) x 3, Sandbags x 2, Kettlebells x 2, Sandbag Kettles x 4, cones, gloves optional, change of clothing!!!
Warm-Up
All IC:
• SSH – 20
• Imperial Walkers – 20
• Merkins – 20
• Toy Soldiers – 10
• Rossy LCR
• Plank
• Old Man Stretch
• Mosey 400m around the trackTHANG 1
Main Event (Track-Style Gauntlet)
We used the track in 400m segments, with exercises at each quarter mark. Rinse & repeat 2 full laps (1600m), increasing reps each lap.Lap 1 (Base reps)
• Start line: 20 cindy thrusters – gear at start
• 100m mark: 15 burpees
• 200m mark: 20 cindy curls – gear at 300m corner
• 300m mark: 25 BBSUs
• Sprint last 200m to start lineLap 2 (+5 reps each)THANG 2
Speed-Endurance Ladder
• 400m sprint → 10 blockees
• 200m sprint → 15 jump squats
• 100m sprint → 20 merkins
• Rest 60 sec
• Repeat ladder 2 timesTHANG 3
False Flag Finisher – Field
4 stations along straightaway, 25m apart:
Cindy at corners #1 & #3
All IC:
• SSH – 20
• Imperial Walkers – 20
• Merkins – 20
• Toy Soldiers – 10
• Rossy LCR
• Plank
• Old Man Stretch
• Mosey 400m around the trackTHANG 1
Main Event (Track-Style Gauntlet)
We used the track in 400m segments, with exercises at each quarter mark. Rinse & repeat 2 full laps (1600m), increasing reps each lap.Lap 1 (Base reps)
• Start line: 20 cindy thrusters – gear at start
• 100m mark: 15 burpees
• 200m mark: 20 cindy curls – gear at 300m corner
• 300m mark: 25 BBSUs
• Sprint last 200m to start lineLap 2 (+5 reps each)THANG 2
Speed-Endurance Ladder
• 400m sprint → 10 blockees
• 200m sprint → 15 jump squats
• 100m sprint → 20 merkins
• Rest 60 sec
• Repeat ladder 2 timesTHANG 3
False Flag Finisher – Field
4 stations along straightaway, 25m apart:
Cindy at corners #1 & #3
- 15 cindy front squats
- 15 hand-release merkins
- 15 cindy overhead holds (10 sec) into 10 curls
- 15 grave diggers
Bear crawl between stations. Rinse & repeat until time.MARY
• Flutter Kicks – 20 IC
• Freddie Mercury – 20 IC
• American Hammers – 20 IC
• Plank hold, j/k we did Plank Jacks x 20COT
Had a moment of prayer/silence for friends and loved ones who have lost family members recently.
• Flutter Kicks – 20 IC
• Freddie Mercury – 20 IC
• American Hammers – 20 IC
• Plank hold, j/k we did Plank Jacks x 20COT
Had a moment of prayer/silence for friends and loved ones who have lost family members recently.