1.24.14 Training Sessions (2), Benchmark Workout, FYF

Workout 1
Solo Player
“40-Minute Work Capacity”
The player has 40 minute to complete the following work.
Player can go in any order they choose but must complete all reps before moving to another movement
100x Wall Ball @ 20/14
100x Ball Slam @ 25/15
100x Burpees
100x KBS @ 50/35
100x Box Jumps @ 30/24
100x DB Push Press @ 2×30/20
In the time remaining get on the Airdyne for max calories
Total calories equals score.
Then:
Fall Down
 
Results
Standard Loads/Heights:
Zac Zedalis. – 98 cals
[gp_workout1]
 
Tag Team
“40-Minute Work Capacity”
The players have 40 minute to complete the following work.
Players can go in any order they choose but must complete all reps before moving to another movement
Only one player at a time is allowed to work.
150x Wall Ball @ 20/14
150x Ball Slam @ 25/15
150x Burpees
150x KBS @ 50/35
150x Box Jumps @ 30/24
150x DB Push Press @ 2×30/20
In the time remaining get on the Airdyne for max calories
Total calories equals score.
Then:
Fall Down
 
Team  Results
Ashley C./Tammi J. – 74 cals on rower 
Latissa H./Kathy C. – 14 cals on rower
Chrishna J. / Anna S. – 56 cals on rower
Graham P. / Rob J. – 47 cals on rower
Jamie B. / Janell B. – 129 cals on rower
Rob O. / George S. – 34 cals on rower
 
 
Workout 2
Dislocates (10/10)
Then:
Warm-up with….
5x Burpees + 15m Lunge + 15m Bear Crawl
5x Burpees + 15m Lunge + 15m Broad Jump
5x Burpees + 15m Lunge + 15m Crab Walk
5x Burpees + 15m Lunge + 15m Frog Hop
Then:
“High Density Method”
6x Back Squat @ 8RM +
16x DB Walking Lunges
24x Jump Squats
Rest 3 minutes, 4 sets
Then:
6x BB Strict Press @ 8RM +
16x Thick DB Neutral Grip Chest Press +
24x “Strict” Push-ups
Rest 3 minutes, 4 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Is FYF back? I'd say it is. Attendance for Friday's has been excellent. It seems everyone thrives on the challenges that this day presents. That makes me happy.

Is FYF back? I’d say it is. Attendance for Friday’s has been excellent. It seems everyone thrives on the challenges that this day presents. That makes me happy. By the way, Janell posed for this shot.



Every second counts with this workout. 40 minutes is tight. Too long of a break and it could be the difference between finishing or not.

Every second counts with this workout. 40 minutes is tight. Too long of a break and it could be the difference between finishing or not finishing.



The proper finish position. The six reps on Strict Press was performed with about an 8RM load.

The proper finish position. The six reps on Strict Press was performed with about an 8RM load.



Clap push-ups.

Clap push-ups.



Everyone rests differently. As I said earlier, every second counts. Even the time it takes to put the ball down and pick it up again could be the difference.

Everyone rests differently. As I said earlier, every second counts. Even the time it takes to put the ball down and pick it up again could be the difference.



We shot one more workout today for the Promo video. It should be done my Monday.

We shot one more workout today for the Promo video. It should be done my Monday.



Great energy today. Thanks to everyone who came out and Fucked themselves for FYF.

Great energy today. Thanks to everyone who came out and fucked themselves for FYF.