WOD: Lucky 13 Double Down

Okay, so DRILLit HQ edited the Lucky 13 posted yesterday to make it
the multi-planar sufferfest that HQ feels is most functionally
oriented. However, that wasn't the original Lucky 13 submitted by the
East Bay Fury, aka the Cause for Alarm. So here's the original. HQ is
hitting the Lucky 13 posted yesterday plus the Fury's Lucky 13 back to
back today. I'm sure my legs will thank me tomorrow when I hit the
Mission Cycling group ride out to Marin.

LUCKY 13 (from yesterday):
13 pull-ups
13 leg windshield wiper leg raises
13 T push-ups (one side counts as one)
13 jump squats

as many rounds as you can for 13min-no rest!
(blake did 7 rounds)

THE FURY'S ORIGINAL LUCKY 13:
13 squats
+ 13 lunges (each side)
+ 13 jump lunges (each side)
+ 13 jump squats as many rounds as you can for 13min-no rest!
Then push-ups and sit-ups to fail

Fuck that's going to hurt. But as everyone's favorite band Helmet
said, 'Killin' hurts, has to be done.' Yup. Here we go.

Live Alive.

DRILLit!

www.andrewvontz.com
www.drillit.tv
@vontz

Windshield Wiper Leg Raises

Have had a few DRILLit readers write in with (good) questions about the lateral leg raises spec'd in the Thursday Throwdown. Click http://bit.ly/c4CCCv to see what they are and how to perform them.

When the legs go all the way down to one side, that counts as one. Back across to other side counts as two, etc.
www.andrewvontz.com
www.drillit.tv
@vontz

WOD: TRX FORCE

Had been a while since I'd hit the TRX Force Training program workouts and was in the mood for something different and challenging on the TRX yesterday. I hit it, and it hit me. Combined days 1 & 2 of the functional strength training protocol from the Force Training program. And they hit me back.

I made a few mods to the workout(s):
-I supersetted many of the exercises and reduced transition times to :30 sec or less between supersets.
-I added 5 extra reps to the right leg on all single leg movements (TRX SL Squat, TRX Lunge) because my right leg is weaker than my left.
-I did workouts 1&2 on same day in one session instead of doing them on separate days.

Each WOD took about 15 minutes, back to back it was 30 min total.

If you haven't checked out the Force Training program, give it a look. It's Fitness Anywhere's program intended to prepare tactical athletes for their jobs and aspiring SEAL's for the challenges of BUDS. All-body, all-core, all awesome.

If you'd like to learn more about the program, click http://bit.ly/b2XAoY to read this piece I wrote with Doc Joe from Fitness Anywhere. It's a primer on multi-planar training for the tactical athlete.

Click http://bit.ly/SXzr4 to learn more about the Force Training kit and click http://bit.ly/bDbwhS to get a TRX and receive a free $20 gift card you can apply towards Fitness Anywhere educational products (like the Force Training program).

It works.

Live Alive.

DRILLit

www.andrewvontz.com
www.drillit.tv
@vontz