5.12.12 Progression

Workout 1
100x Squats +
90x Double Unders (or 180 singles)
80x KBS +
70x “Hard-Style” Push-ups +
60x Wall Ball +
50x Pull-ups +
40x Ball Slams +
30x Box Jumps +
20x Burpees +
10x Single Arm KB Clean and Jerk (each arm)
Record time
Then:
Cool Down
 
Results
Progression:
Carrie D. – 33:39
Nicole P. – 35:05
Miguel R. – 38:12
Kara S. – 27:34
Marcus W. – 36:13
Matt G. – 39:39
Marissa F. – 26:38
Hebah F. – 34:28
Jamie Bald. – 29:45
Jill P. – 34:19
Robin M. – 35:06
Ashley C. – 28:09
Ashley M. – 28:39
Elizabeth F. – 32:48
Andrew L. – 39:23
Talia K. – 31:10
Byron Y. – 40:28
Erin E. – 37:00
Rachel S. – 30:53
Nicole M. – 31:04
Diane M. – 36:50
Stephanie F. – 33:44
Laurie G. – 52:39
 
Workout 2
100x Squats +
90x Double Unders +
80x KBS @ 50# +
70x “Hard-Style” Push-ups +
60x Wall Ball @ 20# +
50x Pull-ups +
40x Ball Slams @ 30# +
30x Box Jumps @ 30″ +
20x Burpees +
10x Single Arm KB Clean and Jerk (each arm) @ 60#
Record time
Then:
Cool Down
 
Results
Rob S. – 34:08
Chris W. – 30:29
James R. – 31:34
Joe L. – 37:06
 
Coach’s Coments
N/A
 
Photos

I brought the kick toss back today for our cool down. Kick the feet up and out to propel the ball toward your partner. Challenge yourself with more distance or weight. Either way your lower abdominals will remind you the next day.

 

 

 

 

 

 

 

 

 

 

 

The perfect end to an absolutely brutal workout: Ten very heavy single-arm KB clean and presses. These will definitely be seen again this week.

 

 

 

 

 

 

 

 

 

 

 

I ranked this workout in the top three ever. Rob said he’d never seen me suffer so much. It was the first time in a long time I’ve wanted the workout to end. Unfortunately I was only about half way through when that thought entered my mind. The competition days have made us better. There’s something special about competition. Win or lose you come out knowing more about yourself; your capacity, your weaknesses; and your self-imposed limits. We are always capable of more. Tapping into that reserve, in the face of pain and suffering, separates true competitors.