We did a workout today that I’ve been holding onto for some time now:
For points, 3 minutes on each exercise, rest 1 minute between exercises:
Box Jump (reps/2)
Pullups (reps)
DB Burpee-Clean-Thrusters (reps x 3)
Double-unders (reps/2)
Overhead Squat (reps)
Weight on the DB Burpee-Clean-Thrusters is dumbbells totaling 1/3 bodyweight (rx’d) or 1/4 bodyweight (scaled)
Overhead Squat weight was rx’d 65 lbs for men, 45 for women (take off 20 lbs for each for scaled).
Vinny loves double-unders. Honest. Seriously though, he’s gotten a ton better at them, for a big strong guy like Vinny, he’s caught on to a ton of these movements extremely well.
A few short months ago, Mike couldn’t do a single pullup on his own, and could barely slow himself down when doing a negative pullup. Today he’s doing multiple kipping pullups in a row, and can manage a strict deadhang pullup and chinup. Good job Mike.
Here Vinny’s cranking out a ton of overhead squats at the end of the workout, he was really hammering these. Ryanne has let the bar come forward a little in this picture, but normally she’s got very good form in the OHS, and considering this is her first time doing OHS in an actual workout, she did great.
Jason nailing the box jump.
Jason struggled for the longest time to get a double-under, and finally got it, another strong guy learning agility moves without much trouble.
Brandon, what can I say but if I didn’t know how hard he works to get the results hes’ got, I’d swear he’s descended from Superman.
John Paul, this man pushes himself harder than anyone I’ve seen. He drills and drills and drills till he gets something right, then drills some more to make sure he’s got it. Dude’s a stud.
That looks painful on the calves
Dumbbell Burpee-Clean-Thrusters = The Devil. At least that’s the gist I got from this workout.
Even the bar was tired by the time this was through:
Everyone recovering after the workout.
Smile for the group picture:
