January 29th, 2016 By Dingo

6 men came out to throw around some Dumbbells in the cold!  One man came all the way from Richmond, VA to experience Traditions newest workout!  Welcome Offshore!

The Thang;

Warm up Mosey around parking lot.

1. SSH X 15
2. IST X 15
3. CP X 10
4. Michael Phelps x 10

Grab dumbbells from the truck

Rotating circuit.  Timer is the Chest Press is the timer

1. 45lbs x 2 – Chest Press x 15
2. 50lbs x 2  – Calf Raises – AMRAP
3. 40lbs x 2 – Squats – AMRAP
4. 35lbs x 1 – Tricep Extensions – AMRAP
5. 25lbs x 1 – Squat Thrusts
6. 20lbs x 2 – Curls
7. Repeat x 3

Next round

1. 35lbs x 2 – Chest Press x 20
2. 50lbs x 2  – Calf Raises – AMRAP
3. 40lbs x 1 – Sumo Squats – AMRAP
4. 45lbs x 1 – Lunge – AMRAP
5. Kettlebell 25lbs x 1 – KB Swing
6. 20lbs x 2 – Curls
7. Repeat x 3

Plank challenge – Man Down wins!

The Moleskin;

1. Great job by all today!  Little different to our regular beatdowns, but it sure feels good to throw some weight around!
2. Great to meet @Offshore this morning!  I may see you in a couple weeks in Richmond.
3. Some interesting mumble chatter this morning.  lions, pirate monks…….

Tradition

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