This past Saturday we did Saved by the Barbell and we had every intention of doing yoga on Sunday, but didn’t quite make it. Monday morning we did a workout with some friends in a garage before heading up to Denver for a family BBQ, so I’m going to count myself lucky that I got one rest day in over the “long” weekend. 🙂
And today, we’re back at it again at Continuum with… another Fight Gone Bad? We sort of did one of these on Saturday and it was rough. Wasn’t quite sure how today’s was going to go. But we had a pretty big class today for Coach Lara at 8:30… Drea, Nancy, Marino, Nick, Caleb & Andy, Melissa, and Bri.
We started with a one round warm-up to get things moving:
- 200m jog
- 15 air squats
- 10 lateral lunges
- 20 slow PVC pass-throughs
- 15 abmat sit-ups
- 10 burpees (they weren’t really that bad today – much better than Saturday anyway)
From there we grabbed an empty barbell and did a mess of sumo deadlift high pull warm-up before some push presses. Added some weight (not much today) and then did some wall ball work with wall ball front squats, wall ball push presses to target, and then full wall balls. Tossed in a few box jumps for good measure — and we were sort of ready for today. 🙂
So if you don’t remember Fight Gone Bad, it was like this today:
- AMRAP – 3 rounds for max reps:
- 1 minute of wall balls
- 1 minute of SDHPs
- 1 minute of box jumps
- 1 minute of push presses
- 1 minute of rowing for calories
- Competitor/Performance – 20/14# wall balls, 75/55# SDHP and press, 20″ box
- Fitness – 10/6# wall balls, 45/35# SDHP and press, 15/12″ box
Last time I did this workout was January 2016 (Fight Gone Worse). Apparently I did Rx for everything but box jumps, which I shifted to step-ups after a round. And I got a total of 197 reps. Today was pretty much a repeat, but with more reps. 🙂
This time, I did a little better. Caleb, Andy, Nick, and I started at the row and worked down the list after that (wall balls, SDHPs, etc) so we could stagger a bit to get everybody on the rowers. Some folks started at the wall balls. Others started with box jumps. I stuck with 75# on the bar and a 20# wall ball and did 20″ box jumps in the beginning.
- round 1 – 83 reps (box jumps)
- round 2 – 75 reps (step-ups)
- round 3 – 70 reps (step-ups)
- Total: 228 reps
That’s a PR of 31 reps over doing it two years ago. And since I did 196 with the different format FGB on Saturday, it was 32 reps over that as well. That’s a good amount. 🙂
Yeah, I’ll take that. 🙂 Lara said to shoot for 220-280, but that Drea mentioned 300 as a goal. Considering I didn’t even hit 200 the last few times I did it, I was happy to get into the low end of the 220-280 spectrum. 🙂
Great work everybody! I think Caleb was in the 300 range and a few others were around 240-260, so everybody was moving right along.
Thanks Lara for the encouragement!