Labor of Love – SlaySession #12

SlaySession #12: Too Much Happiness Means the Workouts Need to be Harder

So… I had a 3% thumbs down to 97% thumbs up for my last workout. That tells me I need to make it harder… Game On! Sweat is the fuel of life… Always be willing to grow!

 

Warm-up

Sun Gods – 20 four count to the side palms down, 20 to the front palms up, 20 to the sky palms in ( Twice)
Side Straddle Hops
– 25 four count (Four Times)
Stationary Squats
– 30 (Twice)
Butt Kicks – 50 yards (Twice)
Inch Worms – 20 yards (Twice)

SlayTime

100 yd Sprints – 10 of them with a 30 sec break between each one

Star Jump Burpees – 15 four count Burpees with a Star Jumper at the top (Three Times)

Full Extension Bicycle Crunch – 20 reps (Five Times)

8 Count Body Builders –  15 reps (4 Times)

1/4 Mile Sprints- Start the first lap at 70%. Increase your speed by roughly 5% every lap until your last 1/4 mile is at 100%. Take a 2 min break between each lap

Not Done Yet Pull-Ups –  3 max sets

Donnie’s Death March –  Walking lunges the length of a football field with a 30 pound kettle bell or weight above your head (be careful not to drop it)  (5 Times with a 45 sec break between)

Don’s special add-on: (Note: only if able to)

No need for a special add-on this week, because if you can do this and have energy left you either cheated or are on my level. Either way you’re done.

  1. Reblogged this on Officer Candidates School Blog and commented:
    These workouts are truly insane. And also excellent prep for OCS!

    Like

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: