The HOT Circuit; Kettle bells & 110º AZ Heat
I actually locked myself out of my regular blog. I don't exactly know what I did, but I'm having a hard time undoing it.
I usually like to post about cool & interesting workouts - and I've been experimenting a LOT lately. I guess it's much more of a collaboration, @jason_warner is actually driving the workouts even more than I am!
Here's a quick overview:
- Trail Run/Hill Climb & Repeats 3-5 days/week
- Lunchtime HOT Circuit 3-5 days/week
Trail Run:
We live in an awesome area (North Valley Phoenix) with plenty of terrain for hill & trail runs. Our main climb is about 350 vertical feet over .35 miles (does that equate to a 10º slope?) The run is broken into (3) main sections:
- Warm-up (300 yards at 6º - 12º slope) (:30 rest)
- Steep, hard climb (in some sections it's close to a stair climb) (:30 rest)
- Peak-to-peak-to-peak like the name describes, a 100' descent and gain between (3) peaks after the steep, hard climb
Usually we'll do repeats of section #1 & #3, we've only succeeded in repeating #2 once... and that was very tough.
Did I mention that we're also usually doing this at 6pm in 100º temps?
Hot Circuit:
This is done at lunchtime on soccer fields... barefoot.
- Run 100 yards backwards, touch end line and sprint 100 yards back to start
- (50) V-sit w/medicine ball (6-8 lbs)
- Lateral step, squat w/medicine ball
- Kettle bell swing (10 each hand)
- Medicine ball tosses w/partner (20 total in different positions)
- 200 yard run tossing 5lb neoprene weight w/partner
- Push up on medicine ball (20)
- Kettle bell snatch (10 each hand)
- Kettle bell bent over rows (20)
- Run 100 yards backwards touch end line and sprint 100 yards back to start
- 10 pull ups
Repeat
