Okay okay, some info for you lovelies. Well done, you have managed to survive the communication black out with only texting/emailing/DMing/carrier pigeoning me into an oblivion for the past few days!
All is to be revealed
The Intention
We are going to have a seriously FUN and very CHILLED out day of team fitness. Teams will be decided by us, at random and allocated at the briefing tomorrow (timings below). The events will run one after the other, with a “scoreboard” placed on the whiteboard and loosely updated as the day goes on.
There will be no prizes, presentations or podiums because…we do not give a f**k…it’s a FUN and very CHILLED day of fitness.
The adult exercise will be followed by drunkenness. In various forms and loosely coordinated by our two, newly appointed Social Hand grenades. Kirsty “I will drink until my trousers fall off” Lightowler and Cath “I get Splott drunk” Knapton. Please look to them for any after circular activities.
The Timings
ARRIVE FROM: 09:45
BREIFING STARTS: 10:00
FITNESS FUN BEGINS: 10:30
FITNESS FUN ENDS: SOMETIME LATER
AFTER FITNESS ACTIVITIES: 1 SECOND AFTER FITNESS FUN ENDS
AFTER FITNESS ACTIVITIES END: NEXT WEEK
The Workouts
Workout One
’Fight Gone Bad’
Three rounds of:
Wall ball shots (20/14lbs) (Reps)
Sumo deadlift high pull (35/25kg) (Reps)
Box jump (20") (Reps)
Push press, (35/25kg) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Workout Two
Within 2mins
25/20 Assault Bike Calories
1 RM Snatch
Within 1min
20/15 Assault Bike Calories
1RM Clean & Jerk
All team mates go. 1 x male and 1 x female barbell. Remainder of the team can load. As many attempts can be made during the designated time.
15min rolling clock
Workout Three
5 Rounds for time of:
20 Synchro toes to bar
20 Synchro burpees
10/15/20/25/30 Sandbag cleans (50/35kg)
Teams must switch a minimum of one athlete per round
For example:
R1: Al & Davs (10 Sandbag Cleans)
R2: Ash & Suller (15 Sandbag Cleans)
R3: Joey & Davs (20 Sandbag Cleans)
R4: Al & Ash (25 Sandbag Cleans)
R5: Joey & Suller (30 Sandbag Cleans)
Workout Four
For time:
Run 400m (team must carry the deadlift barbell for the run)*
450 Double Unders
100 Partner Deadlifts
75 Overhead Squat*
75 Partner Deadlifts
50 Overhead Squat
50 Partner Deadlifts
25 Overhead Squat
450 Double Unders
Run 400m
Loading
Deadlift (100kg)
Overhead Squat (50/35kg)
*SUBJECT TO CHANGE DEPENDING ON HOW MUCH OF A DICK STORM DENNIS IS
*overhead squat split between athletes as needed
See you legends tomorrow.
