01/19/2023 - Other - No escape during an AOVQ at hook and ladder
AO: Other
When: 01/19/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Bronco
Introduction
Preblast 1/19/23 hook and ladder 5:15am Bootcamp @channel AOVQ tomorrow, going to be doing a total body thang. I consider this one a good introduction to my style of training where typically I’ll take more of a muscle group-specific split. We still should be able to be at or near muscular failure in a few sets… so there’s that.
NO RUNNING.
We stay together.
Modify when needed, but work when we are working.
Stable shoes for reps.
Coupon.
HC for an AO intro!
Warm-O-Rama
4 exercises repeated 3 times
30 sec work
10 sec rest
Side straddle hops OMC/OMC/OMC
Monkey humper OMC/Chop/OMC
Blockee OMDn/OMDn/AMRAP
Irkin OMDn/hold/OMDn
The Thang
4 cycles
30 sec working
10 sec rest
Side straddle hops OMC/OMC/OMC
Monkey humper OMC/Chop/OMC
Blockee OMDn/OMDn/AMRAP
Irkin OMDn/hold/OMDn
Narrow Merkin/Standard Merkin/Wide Merkin
Standard Merkin/Wide Merkin/Narrow Squat
Wide Merkin/Narrow Squat/Standard Squat
Narrow Squat/Standard Squat/Wide Squat
Rep Tri ext/press/burpee/Tri ext
Stretch
Chop. Tri ext/press/Tri ext/press
Stretch
Neg Tri ext/press/press/burpee
Coupon front squat OMDn/OMDn/OMDn/OMDn
Thrusters OMDn/OMDn/OMDn/OMDn
Sumo squat wide Neg/Neg/Neg/Neg
Hand release merkin OMC/OMC/OMC/OMC/OMC/OMC
Wide Merkin pos/pos/pos/pos/pos/pos
Circle of Trust
Its hard getting momentum and keeping it… find your rhythm (ad-libbed)
Naked Man Moleskin
Hand release finisher had us perform’n a wellness check on cousin eddie… not really but really.