2 #HIM met in the gloom on the dark side of Womble to get back at the Crazy Ivan. Looking to “take it easy” on the legs to make sure no burnout before long runs on Saturday, we did some great warmup to include stretching before taking on the following:
Warm Up:
Half Mile Jog
Frankenstein walks
Knee Pull Walks
Hip Pull Walks
Fazio Arm Circles 10 Forward 10 Backwards
The Thing:
John Cusack with Kettlebell the length of the parking lot
100 Kettbell Swings
John Cusack with Kettlebell 1/4 of the way back. Set Kettlebell down.
Jog back to start
Plank hold for 20 cadence count
Sprint to Kettlebell
38 Halo’s each direction: Total of 76 Halos
John Cusack with Kettlebell another 1/4 of the way back (Kettlebell is half way between start and end of parking lot). Set Kettlebell Down.
Jog back to start
Plank hold for 20 cadence count
Sprint to Kettlebell
25 Thruster Squats each arm (50 Total)
John Cusack with Ketttlebell another 1/4. Set Kettlebell down
Jog back to start
20 LBCs
Sprint to Kettlebell
Kettlebell Figure 8 13 each direction (26 total)
John Cusack with KettleBell another 1/8. Set Kettlebell down
Jog ack to start
20 LBCs
Sprint to Kettlebell
10 Chest Press with Kettlebell each arm (20 Total)
20 Pistol Rows with Kettlebell
John Cusack with KettleBell back to start
3 Rounds of:
10 curls with Kettlebell each arm
20 Tricep overhead press
End with Stretch
Meet up with Cletus for COT
Crazy Ivan offers a great alternative to the traditional bootcamp workout. If you are thinking about it and have any question just let us know as we plan to carry this on and hoping to get a few more PAX to join us.
