036 : 014 FYF
The vibe in the gym lately has been building into something extraordinary. Like most places, we have temporary lulls that feel kind of stagnant and depressing. Perhaps it is just the sun coming out or it is the fact we have cracked down on bad attitudes (including but not limited to our own). For whatever reason, by Friday it feels electric. If I could package this feeling I would be a billionaire, but instead, we just use it to do good work. I have been playing with silly concepts lately and I took some of them and just ran with the idea of having a bunch of mini-games. These are meant to reward the player who can burn it up front and stay on it. Use each piece as a time trial and practice recovering between by using the time you earned. The last piece is punishing because there is no escape, no time cap. You either complete it or quit. A lot of people might get left in the dust compared to those that can figure out complex movements. I would rather have someone do as many as they can and get stuck and quit than to have the more common type of person that changes the movement to something they are familiar with and then convince themselves that they did a good job and that it was the same session. There are good reasons to change movements: injury, overuse, etc. but running from what you cannot do is intolerable. Figure it out. Take a minute and deduce what is keeping you from expressing certain movements. That is training in a nutshell. Or don’t, but don’t tell me we are doing the same thing.
Work:
100cal Assault Bike*
*10x push-ups EMOM
10min time cap
then
5 rounds of KB/DB DT
12x Deadlift + 9x Hang Clean + 6x Push Press
After each round do 2x Body over box @ 48” Add 2x reps each round (2, 4, 6, 8, 10)
10min time cap
then
100cal Ski/Row**
**Death by Ball over shoulder @ 80/60lbs
10min time cap
then
10-1 (10, 9, 8…1) Body over bar
10-1 Body over box
no time cap
Flow:
The timer will start and remain running. The player will start on the assault bike working at 100cal but stopping every minute on the minute to complete 10x push-ups. The player will keep track of their completion time and use the remaining of the 10min to rest. The player will begin the second piece on the 10min mark, using 25/35lbs DBs or KBs and chasing each complete round with 2x body over box. The player will use the remaining time of the 10min cap to rest. Starting at the 20 min mark the player will start skiing or rowing toward a 100-calorie goal, after the first minute they will start a death by ball over shoulder, doing one rep and increasing by one rep each minute. They will continue until completion or a time cap at which point they will start the third and final piece. The player will start with 10x body over bar and 10x body over box continuing the descending ladder until completion.
Results:
TMB: 8:59, 5:13, 6:59 total time: 43:42
Trevor: 6:47, 6:23, time cap, 50:51
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