Six men of Gondor brought their finest forged steel from the mines of Moria to do battle on this gloomy Monday morn.
Warmarama – Mosey around the parking lot, observing all traffic cones, then circle up in the parking lot for various stretches. YHC kept the calisthenics light today given our pump-focused workout. It honestly felt a little weird given all of the running that takes place at Huguenot High on a later day of the week.
COP #1 – Kettle Bell Bear Crawl
To launch into our workout the PAX bear crawled down the parking lot from L Woods’ bumper to Chaplain’s and then back, advancing our kettlebells underneath us as we went.
COP #2 – Mt. Chaplain Circuit
Six stations – 2min. max effort each station with a 20sec. rest in between
1) Lateral Deadlift Passes – With feet wider than shoulders, place the KB/weight on the outside of one foot and then transfer it across the body using the opposite hand.
2) Rows – Hinged at the waist, single arm. AKA lawn mower pulls.
3) Squats – You know this one
4) Swings – Russian style
5) Shoulder to Overhead – Alternating single arm. Depending on the weight in use this could be ground-to-overhead, strict, or assisted with a kip.
6) 50lb KB carry up and down Mt. Chaplain as many times as allowable in the time limit.
COP #3 – Swing/Squat/Press Complex
Cadence: Always perform a KB swing, front squat, and OH press in quick succession. Each round one of the movements goes up in reps.
– Round 1: 1-5 Swings, 1 Squat, 1 Press
– Round 2: 1 Swing, 1-5 Squats, 1 Press
– Round 3: 1 Swing, 1 Squat, 1-5 Press
– Total Reps: 75
COP #4 – Ab Circuit
– 2 Rounds of 20 Deadbugs, 20 Front Plank Pass-Throughs, and 20 American Hammers
– 2 minutes of Turkish Get-Ups OYO until time called.
Numbers/Names/Announcements/Prayer Requests
– The Bridge – Saturday 11/15
– SOJ Chili-Cookoff
– Daddy/Daughter Dance
– Prayers for NTB travelling with family out of the country this weekend.
Awesome morning with the PAX! Looking forward to seeing this AO grow.