Category: The Armory

Slow and Intentional

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WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence

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AMRAP 4 Autism Preview

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WARMUP: Some
THE THANG: AMRAP:
400m partner run
31 KB Squats
69 KB swings
31 OH press
69 OH DB stationary lunges
31 burpees
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: Best part. “Marriage isn’t meant for our happiness, it’s meant for our holiness”

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Do the work

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WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers

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KB Suicides

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WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers

Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT

THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides

Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count

Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run

Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run

Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:

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Swing Fest

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WARMUP: Windmills, Produce Pickers, SSH, Merkins
THE THANG:
Workout#1
17 Swings
17 Crunches with KB
17 Sumo Squats
Run a lap
4 Rounds

Workout #2
200 KB swings
2 burpees every 2 minutes until the 200 reps are completed

Workout #3
21 Jumpover KB Burpees
21 Clean with OHP

15 Jumpover KB Burpees
15 Clean with OHP

9 Jumpover KB Burpees
9 Clean with OHP
MARY: Freddie Mercury’s
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up
COT: Closed in prayer

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Some % better is better than 0%

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WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

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Smoked Heavy Stogies

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 20 IC
Moroccan Night Clubs – 20 IC
Low Slow Squat – 10 IC
Strawberry Pickers – 15 IC

Main Thang:
? Circuit 1 – 3 Rounds:

10 KB Goblet Squats
10 KB Lawn Mower
10 KB Curls
20 KB Swings
20 KB Deadlifts
? Rest 30 sec after each round

? Circuit 2 – The Grinder (10 mins)

(EMOM – Every Minute On the Minute – for 10 mins)
Minute 1: 10 KB Clean & Press
Minute 2: 10 KB Halos

Finisher – Kettlebell Catcher’s Squat Hold (3 mins) Hold deep squat with KB in goblet position – as long as possible. If you break, do 5 Man Makers then return to hold
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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25 burpes?

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WARMUP: SSH, Cherry picking, Moroccan club
THE THANG: Dora-ish 8 workouts
with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins)
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: Duck prayed us out

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