It’s weeks #7 and #8 of our Mud Madness Prep course. We hope you have all had as much fun as we have during this program! Keep up the awesome work with some of these challenging movements.A friendly reminder that if you are local to the northern Virginia area and want to train with us, Session #2 registration has just begun. Shoot us an email at
info@sparkphysio.com for more details.As we wind down this session, we will take a short break from training to allow our bodies some time to heal and ramp back up for
Session #2 which WILL RUN FROM 6/18/12 to 8/25/12Have fun with these workouts and as alway feel free to shoot over any comments or questions.
Week #7:
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Venue(s): |
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HQ: Mill Rd |
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2331 Mill Rd, Alexandria, VA 22314 |
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Carlyle Quad |
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330 John Carlyle Street, Alexandria, VA 22314 |
| Time |
Hold your wood |
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| :00 |
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Dyno Warm-Up |
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| :10 |
Drill Circuit 1 |
Rope relay run |
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Kbell trot |
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| :15 |
Drill Circuit 2 |
Stop and starts |
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Rope/ramp relay |
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Stair erg |
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| :25 |
Drill Circuit 3 |
O-bar relay |
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High knee verts |
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Boa constrictor |
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| :35 |
Drill Circuit 1 |
SEAL crawls |
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Bear crawls |
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| :40 |
Drill Circuit 2 |
Up/downs |
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Leap frog |
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| :50 |
Drill Circuit 3 |
Dive bombers |
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Over/unders |
Week #8:
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Venue(s): |
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Base Camp: |
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2609 S Walter Reed Dr, Arlington, VA 22206 |
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Superman Hill to Fort Barnard Park |
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2101 S Pollard Street, Arlington, Virginia 22204 |
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Venue specific move |
| Time |
Devil’s beard |
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| :00 |
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Dyno Warm-Up |
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| :10 |
Drill Circuit 1 |
Shrimping |
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Muscle ups |
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| :15 |
Drill Circuit 2 |
Stop and starts |
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Jungle gym work |
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Bear crawl |
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| :25 |
Drill Circuit 3 |
Shrimping |
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Spider web |
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| :35 |
Drill Circuit 1 |
Muscle ups |
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Grip drills |
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| :40 |
Drill Circuit 2 |
Jungle gym work |
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Pull up hangs |
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| :50 |
Drill Circuit 3 |
Mountain climbers |
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Fence up/over |
