[the_rock] Never Mix Burpees and Squats

AO: _Rock Q: Black Hat PAX: Two Hand Touch, Mayhem, Lambeau FNGs: None COUNT: 4 WARMUP: SSH, Moroccan Night clubs, Plank, Calf stretch, Flapjack, Mountain Climbers THE THANG: 3 exercise sets with 20 step-ups in between to get as many rounds completed within a 3 minute set. 4 Big Bois – 8 Squats – 12 […]

[the_rock] You Spin Me Round

AO: _Rock Q: Recalc- Keith Balaniz PAX: Two Hand Touch, Black Hat, Fire Marshall Bill, Mcruff, Sledge-O-Matic, , Skunked FNGs: 1 Skunked COUNT: 8 WARMUP: THE THANG: Cinder Block Tabata 3 minutes work each round repeating sequence until timer goes off Rnd1 4 burpees, 8 Press, 12 squats Rnd2 4 Burpees, 8 swings, 12 thrusters […]

[the_rock] Let’s work

AO: _Rock Q: Chicken Little PAX: Chicken Little, Black Hat, Mayhem, Two Hand Touch, Ricky Bobby – Andrew Cassano, Roomba, O-69, penalty box, tulip, spitz, sledge-o-Matic, FNGs: None COUNT: 11 WARMUP: Walk then stretch THE THANG: Work with coupons and mix in an exercises— rifle carries, squat thrusters, block merkins, triceps, military press and curls […]

[the_rock] Upper Body Burner

AO: _Rock Q: Two Hand Touch PAX: Two Hand Touch, McGruff, Lambeau, Mayhem, Black Hat, Maple Syrup – Shane Gordon, Penalty Box, Butterman, Roomba, Tulip FNGs: None COUNT: 10 Here was my game plan going in, but this was heavily modified based on how things felt: WARM UP: SSH Moroccan night clubs Windmills Quadruped t-spine […]