Iron & Grit
QIC
Silver SpoonAO
Wreck Center SatPAX
- Damascus
- Deliverance
- Dos
- Harry T. Stone
- Lord Of The Dance
- Phileas
- Shingle
- Shiplap
- Silver Spoon
FNG
LoverboyWorkout
Warm-o-rama
- SSH x 30
- Imperial Walkers x 30
- Rossy LCR x 10ct
- Plank knee to opp elbow – alternating x 20
- Breakdancers x 20
- Side Plank Pose (Vasisthasana) – alternating arm extended & look to sky x 20
- Laps around the AO x 2
- Grabbed all gear from mobile gym locker
Thang
5 Stations | 5 Mins Each | AMRAP
STATION 1 – BATTLE ROPES
- 20 Alternating waves
- 10 Power slams
- 10 Squat waves
- Partner(s) Plank
STATION 2 – DUMBBELL COMPLEX
Various Dumbbells – 20, 30, 35 lbs
- 10 DB squats
- 10 Bent over rows
- 10 OH shoulder press
- 10 R/L Lunges (2:1)
STATION 3 – SLAM / WEIGHTED BALLS
30 lb Slamball, 14 lb Weighted Ball, 18 lb weighted ball
- 15 Overhead slam with 180 degree jumps
- 10 American Hammers
- 10 Ball to Shoulder (up & outs)
- 10 Burpees
STATION 4 – KETTLEBELL POWER
25 lb, 30 lb, & 35 lb kettles
- 20 Goblet squats
- 15 Derkins
- 20 Step-ups
- 20 Big Boys
STATION 5 – SANDBAG CARRY & GRIND
(4) 50 lb Sandbags
- 40m Sandbag bear-hug carry
- 20 Sandbag Squat
- 10 Sandbag Cleans
- Wall sit (w/ sandbag if you’re spicy)
Cycled through the above twice before calling Mary.
Mary
- Flutters x 20
- Peter Parkers x 20
- Low Dollies x 20
COT
YHC spoke about how the weather forced an audible this am with the entire set written on whiteboards. Luckily, I had pen, paper, and Ziploc bags in the car to adjust the plan and keep it dry. Life is gonna throw us the curveball. Be prepared, be flexible, and ready to respond to adversity.