Warehouse

Another good session today. 9 in attendance.

Format similar to last week. Two times through two of my favored warmup circuits.

1) CES complex

2) Stability/Core complex

Then got to it. Had 4 stations this week. 9 people. Divided into 3 groups of 3 and rotated through each station. Timer was set for 6 minutes (felt a tad long to me) with a 3 minute rest between next station. We threw out rough rep count guidelines but those went out the window pretty quickly. In the future we'll just go with the self regulation to whatever number of reps is reasonable to you. I think it's probably preferable to get back on to carries rather than take as long as you might need to get 10 pushups or rows as the circuit progresses to completion.

Station 1

Prowler Sprint
As many burpees as you can do before the Prowler gets back to you

Station 2

Overhead Carry (Sandbag or Double Kettelbell) to far end of warehouse
Bent Rows
Overhead Carry to Front of warehouse
Medicine ball slams (choice of 6 pound aired up, 6 pound flat, or 12 pound flat medicine balls)

Station 3

Skips. Get as high as possible on each jump. Go to far end of warehouse
Push Ups -- As many as reasonable
Skips to return
Planks. As long as manageable.

Station 4

Drag Sled
Jump Rope until the sled gets back to you (usually about 30 seconds)

Good stuff. I think everyone had fun. Afterwards we messed around with the kettlebells a bit. A couple of folks joined me in an optional KB circuit, that I pooped out on pretty quickly. I'd like to use the KB's more. We'll see how the equipment constraints and head count resolve in the future...