5.30.14 Training Session (1)

Workout
“Happy Birthday Coach Chris”
3×5 Squats @ 4010 tempo
3×5 Jump Squats
3×5 Burpees
3×5 Tuck Jumps
Then:
19x Burpee/Pull-ups OR Burpee/Box Jumps +
79x Squats
3 rounds, 15 minute time cap
Then:
35 Calorie Row/Ski/Airdyne +
Rd 1: 35x Wall Ball
Rd 2: 35x Double KBS
Rd 3: 35x Push-ups
3 rounds, rest as needed between rounds
Then:
P1 35x Split Jumps
P2 Rest
P3 Rest
3 rounds each
Then:
3×5 Wall Walks
Then:
Cool Down
 
Coach’s Comments
Thanks to everyone for all the birthday wishes!
 
Photos
Burpee/Pull-ups. The bar was a shakin. A few times today we had 8 guys on the bar at once.

Burpee/Pull-ups. The bar was a shakin. A few times today we had 8 guys on the bar at once.

Some guys choose to use a supinated grip. It doesn't matter what you choose as long as the chest contacts the bar at the top.

Some guys choose to use a supinated grip. It doesn’t matter what you choose as long as the chest contacts the bar at the top.

The Double KBS. The 35 theme was seen throughout this workout. For example, this movement was prescribed at 2x35# Kettlbells.

The Double KBS. The “35” theme was seen throughout this workout. For example, this movement was prescribed for 35 reps at 2×35# Kettlbells. The Xeve.

Wall Ball. Eye your target and be precise.

Wall Ball. Eye your target and be precise. Not sure if Rob went unbroken here or not.

Although I did not specify how quickly I wanted everyone to row 35 calories, their intention should have been to do it fast. Everyone, from what I could tell, was giving it everything they had for all three rounds.

Although I did not specify how quickly I wanted everyone to row 35 calories, the intention should have been to do it fast. Everyone, from what I could tell, was giving it everything they had for all three rounds.

The Wall Walks at the end were just a kick in the nuts..so to speak. The shoulder were fried and the legs weren't much better.

The Wall Walks at the end were just a kick in the nuts..so to speak. The shoulders were fried and the legs weren’t much better.

Thank you Inna. 55# Gorilla Kettlebell.

Thank you Inna. 55# Gorilla Kettlebell.

Thank you Alana. Great coffee mug.

Thank you Alana. Kettlebell coffee mug.

 

The Pain Pics were abundant and plentiful:

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Video