Place: Warehouse Fitness
Time: 8:30AM
Equipment: Damon’s sand bags, 1 x tyre, 2 x sleds, KB’s, warehouse gym.
Dedication:
For Rod “Blue” Kantor - “You’re my boy, blue!”
Exercise:
Warm up - Teams of 3
Sandbag relay: if your not moving your hovering to push up (length will be disclosed on day)
X3 back to back
Session: Zone 1
ZONE 1: Teams of 2 – Damon and Stef – Joe and Blue – Jason and Paul
OBJECTIVE – to complete as many reps as possible in 3 mins with a 1min rest inbetween sub zones, each sub zone to be completed twice by each team. The one minute rest is to regain composure and record reps between partners. Total reps will be tallied up at the end of the session.
-6 different sub zones (to be completed in any order)
Sub zone 1: Tyre flips – max number of flips per person at one time is 5, then swap
Sub zone 2: Sled pushes at BW – 1 rep = 1x25m length (sleds will be positioned outside)
Sub zone 3: Max pull ups
Sub zone 4: Max Man Makers (each DB or KB to weigh roughly 20% of individuals BW)
Sub zone 5: BB Clean & Jerk – at 60% of BW
Sub zone 6: Turkish Get ups
ZONE 2: Teams of 3 – Damon, Paul & Jason – Stef, Blue & Joe
OBJECTIVE: Each member to complete below circuit as quickly as possible: this zone is done for time, the team with a combined total of lesser reps based on the ir individual reps done in previous zone has a staggered start, 1 rep = -2 seconds.
6 x total heavy KB get ups +
25m farmer carry – heavy +
25m free bear Crawl +
25 x parralette push ups +
12 x total sand bag get ups +
12 x total heavy bench step ups holding a total of 80% of BW in DB’s
LETS GET IT ON!!!!
Time: 8:30AM
Equipment: Damon’s sand bags, 1 x tyre, 2 x sleds, KB’s, warehouse gym.
Dedication:
For Rod “Blue” Kantor - “You’re my boy, blue!”
Exercise:
Warm up - Teams of 3
Sandbag relay: if your not moving your hovering to push up (length will be disclosed on day)
X3 back to back
Session: Zone 1
ZONE 1: Teams of 2 – Damon and Stef – Joe and Blue – Jason and Paul
OBJECTIVE – to complete as many reps as possible in 3 mins with a 1min rest inbetween sub zones, each sub zone to be completed twice by each team. The one minute rest is to regain composure and record reps between partners. Total reps will be tallied up at the end of the session.
-6 different sub zones (to be completed in any order)
Sub zone 1: Tyre flips – max number of flips per person at one time is 5, then swap
Sub zone 2: Sled pushes at BW – 1 rep = 1x25m length (sleds will be positioned outside)
Sub zone 3: Max pull ups
Sub zone 4: Max Man Makers (each DB or KB to weigh roughly 20% of individuals BW)
Sub zone 5: BB Clean & Jerk – at 60% of BW
Sub zone 6: Turkish Get ups
ZONE 2: Teams of 3 – Damon, Paul & Jason – Stef, Blue & Joe
OBJECTIVE: Each member to complete below circuit as quickly as possible: this zone is done for time, the team with a combined total of lesser reps based on the ir individual reps done in previous zone has a staggered start, 1 rep = -2 seconds.
6 x total heavy KB get ups +
25m farmer carry – heavy +
25m free bear Crawl +
25 x parralette push ups +
12 x total sand bag get ups +
12 x total heavy bench step ups holding a total of 80% of BW in DB’s
LETS GET IT ON!!!!
Notes:
Reps for Zone 1
