April 16th!

Been a while since we've posted. Going through some changes in the gym structure!

Here's today's workout:

Concept 2 x Tabata Intervals x 1 round (20 second sprint, 10 second active recovery, repeated 8 times).

KB Clean and Press x 10

Pull-ups x 10

Burpees x 10

Versaclimber x 45 seconds

Here's how it works:

After you complete the Tabata Intervals on the Concept 2, you're done with the Concept 2 for the rest of the workout. Make sure you log your distance.

Perform 10 reps each of C + P, pull-ups, burpees, and then knock out 45 seconds on the Versaclimber. Make sure you log your distance.

Go back to the C+P, Pull-up, Burpee triad, but do 15 reps, followed by the Versaclimber. Log your distance.

Go back and do 15 reps of the Evil Triad, Versaclimber, log your distance.

The reps climb to 20 on the next set, followed by ANOTHER set of 20 reps, 15 reps, and finally 10 reps one more time.

In case you didn't notice, you're following a simply pyramid routine. 10, 15, 20, 20, 15, 10.

Keep a log of your weights used, distances rowed/climbed, and how long it took to complete the workout. Come back next month and try it again!

Train hard,

SCRAPPER

Hamburger Hill II

Last week one of the guys asked why we hadn't utilized the ramp next to the gym recently. Well, it's been pretty rainy here lately and I didn't want anyone to have to stop in the middle of the workout because they slipped on wet concrete and skinned a knee.

Who says I don't care?

So, today was nice and dry. Perfect for a modified version of the original Hamburger Hill...

Hamburger Hill II

10 KB Snatches

5 Burpees

Sprint to end of parking lot

5 Burpees

Sprint back

5 Pull-ups

Repeat for as many sets as possible in 20 minutes.

Congrats to Joe, Hoku, Rob, Pete, Sean, and Tommy for giving 100% this morning!

Wednesday, the gang gets introduced to Card PT!!!

Train hard,

SCRAPPER