Full Throttle Conditioning Workout of the Week W.O.W #17

by Sabina Skala

Full Throttle is getting stronger and stronger every week. It becomes more difficult to surprise the guys with the training and the expectations are high. Plus this week we had a special guest coming from Spain :). He is a great coach, so I felt double of the pressure to deliver a good session.

Warm Up - joint mobility
2 rounds of:

15m bear crawl, jog back
15m burpee broad jump, jog back
15m frog hop, jog back

Workout (tag team):

1 min of:
T1: kettlebell renegade row
T2: mountain climber
change
1 min rest (repeat 2x) - 5 min in total on the station (including rest)

Move to:
1 min of:
T1: Heavy bag flip
T2: Crescent Swing
Change
1 min rest (repeat 2x) - 5 min in total on the station (including rest)

Move to:
1 min of:
T1: Kettlebell Snatch
T2: 10 sec hand stand, 5 push ups (as many rounds as possible within 1 min)
Change
1 min rest (repeat 2x) - 5 min in total on the station (including rest)

Move to:
1 min of:
T1: sprawl
T2: kettlebell dead clean
Change
1 min rest (repeat 2x) - 5 min in total on the station (including rest)

Then rest 4 mins

7 rounds of
30 m lunge
30 sec wall sit

The last set of 30 sec hold became a competition of who would hold longest. Again, Kat was an Undisputed winner, she stopped after 5 mins, only because she didnt have anyone left to compete against. To everyone else - great effort guys! You rocked it!