First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 10 Monster Squats
• 10 Romanian Deadlifts (45#)
• 5 Romanian Deadlifts (95#)

Legs

• 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
• 20 Banded Adductor (L, purple)
• 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
• 20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

• 10 RDLs (2×125, 2×145#)
• 1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

• 15 Wall Balls (20#, 10′)
• 1 Legless Rope Climb (12′)
• 1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

• 12 Windshield Wipers (40# DB)
• 12 Tuck-ups
• 36 Russian Twists
• 8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.