Block Work

AO: Atlas

When: 09/28/2021

QIC: Rusty

PAX (8): Choo Choo, Foley, iHeartBeer, Matt Shields-Norm, Thud, Turbine, Zima

Warm-O-Rama:

SSH x 15

Windmill x 10

Toy Soldier x 10

Mountain Climber x 10

Everyone needs to grab a block.

The Thang:

3 Stations.  Partner up, but run through the exercises and reps individually.  When complete, Cusack w/the block to the light and back before moving to the next station.

Station 1: 20 reps in each set; 2 sets

  • Thrusters
  • Overhead Press
  • Chest Press
  • Forward Lunge

Station 2: 20 reps in each set; 2 sets

  • V-Chops
  • Swings
  • Halos
  • Overhead Squats

Station 3: 20 reps in each set; 2 sets

  • Bicep Curls
  • Good Mornings
  • Bow Ties
  • Skull Crushers

For the next round, do the following (2 stations, so we had to combine the groups)

Station 1: 10 reps in each set; 2 sets

  • V-Swings
  • American Hammers
  • Reverse Lunge
  • Bicep Curls

Station 2: 10 reps in each set; 2 sets

  • Reverse LBC
  • Squats
  • Deadlifts
  • Incline Merkins

Return the blocks and time!

COT:

I’m grateful for this group to come out and work their butts off.  Great job!

Leave a Comment