With the VSF planted, 14 Pax were ready to roll for another edition of Zero Hour, Super Bowl edition.
THE THANG:
Warm-up:
- SSH x 18
- Good Mornings x 18
- Mountain Climbers x 18
- Sir Fazio Arm Circles x 9, Reverse x 9 (18 total)
- Mericans x 18
- Line-up and work across upper parking lot: High Knees, Butt Kickers, Karyokes, Karyokes reverse
Head over to the middle parking lot for cone and agility drills:
- Station #1: 5 yd. Box Drill – sprint, shuffle, backpedal, karyoke (reverse direction every other rep, AMRAP)
- Station #2: 5 yd. Zig-zag – backpedal, sprint diagonal, backpedal, sprint diagonal (reverse direction every other rep, AMRAP)
- Station #3: 5 yd. 3 Cone Drill – sprint out and back, then sprint around the horn (AMRAP)
- Station #4: “Pad” drill – forward/backward 5x each, switch direction (AMRAP)
Pax complete AMRAP each drill for ~2 min. at each station.
Enough of the agility, time for some plyometrics! Head over to the stadium for:
- Squat Lebrons: 1 Prisoner Squat, Box Jump up first step, repeat at each step, working up to 5 Prisoner Squats at 5th step. Stop at the top for 9 Bulgarian Split Squats each leg (18 total), 9 Derkins, 9 Irkins (18 total).
- Burpee Lebrons: 1 Burpee, Sideways Box Jump up first step, repeat at each step, working up to the 5th step. Stop at the top for 9 Bulgarian Split Squats each leg (18 total), 9 Derkins, 9 Irkins (18 total).
- Burpee Lebrons (facing the other way): 1 Burpee, Sideways Box Jump up first step, repeat at each step, working up to the 5th step. Stop at the top for 9 Bulgarian Split Squats each leg (18 total), 9 Derkins, 9 Irkins (18 total).
Still have more work to do, so mosey over to The Pit for conditioning:
- Standard Suicide – covering far sideline on each of first 3 courts
- Repeato
- Bear Crawl Suicide – sprint outbound legs, bear crawl inbound legs
- Duck Walk Suicide – sprint all legs, duck walk long leg back
Let’s not forget core strength, so recover on the yog to the softball field for 5 minutes of Mary:
- LBC’s x 18
- Rosalitas x 18
- Protractor x forever
- Freddies x 18
COT
- Great work men.
- In this Super Bowl week, YHC thought it best to honor Sir Peyton Manning and the AFC Champion Denver Broncos #timetoride with as many 18 counts as possible. Surprisingly, nobody called this out.
- Plenty of CSAUP events coming up this spring. Sign up for at least one. GORUCK Challenge will be May 3.
- Coach Doherty took us out in prayer.
