Broga Warm Up
Impromptu KB Form School since we had an FNG
Deadlift x 20 IC
Russian Swings x 20 IC
American Swings x 20 IC
2 Handed Cleans x 20 IC
2 Handed RDL x 20 IC
Merkins x 20 IC
Rows x 20 each side IC
2 handed Thrusters x 20 IC
Single Arm Cleans x 20 each side IC
Single Arm Presses x 10 each side IC
Dead Snatch x 5 each side IC
Long Cycle Snatch x 5 each side IC
KB Flow
Dead lift, Row, Clean, High Pull, Snatch x 5 each side IC
Dead lift, Row, Clean, Squat, Press x 5 each side IC
Clean Backward Lunge Press Split Squat x 5 each side IC
Bent Over Alternating Row, Row, Row, Snatch and Twist x 5 each side IC
Single Leg Deadlift Row Clean x 5 each side IC
Squat Curl Thruster Extension x 10 IC
KB Plyo Merkins (left arm on bell, both hands on bell, right hand on bell = 1) x 5 OYO
Dead lift, Row, Clean, Squat, Press x 5 each side IC
Clean Backward Lunge Press Split Squat x 5 each side IC
Bent Over Alternating Row, Row, Row, Snatch and Twist x 5 each side IC
Single Leg Deadlift Row Clean x 5 each side IC
Squat Curl Thruster Extension x 10 IC
Prayer Requests: Traveling PAX, injured PAX, Caliente’s mom, Bacharach comes back after that beatdown
Announcements: Service ruck tonight at 7 pm, Elevation ruck tomorrow at the stadium at 5 am
Moleskin: Never underestimate the importance of proper form. Today’s workout was pretty advanced for an FNG, so the form school was necessary. It was a good review for all PAX and something we need to monitor with our brothers. Improper form, especially with KBs, can lead to injury and we don’t need that. Combining several movements was a nice challenge for everyone and kept the heart rate up. The second time through we upped the tempo since the PAX were familiar with the progressions. Great work men! I enjoyed leading this morning.
If you didn’t see the video of name-o-rama, check it out on Twitter, as it was funny. I did something a little off script today as I named our FNG during the workout, but It was a good thing I did. As soon as the clock struck 8, Bacharach was off. “I feel like I’m going to throw up and need to poop,” he said. I was able to reel him back to take a pic and then do name-o-rama as he was walking to his car. I hope he comes back. Grout stay on him brother and thanks for bringing him out. My FNG was BC. I’ll stay on him.