Kilo Club 2020

Event Date

Apr 23, 2020

AO


The goal is to complete 1000 reps (Kilo club).

Mosey from The Green to DUMC parking, grab a sandbag or a paver.

Warm-o-rama (First 100):

  • SSH x 50 (In cadence)

  • Imperial Storm Trooper x 20 (IC)

  • Windmill x 15 (IC)

  • Cottonpickers x 15 (IC)

The Thang (Next 800):

Shoulders:

  • Overhead Press x 15 (IC)

  • CDDs x 20 (IC)

  • Overhead Seal Clap x 25 (IC)

  • Front Seal Clap x 25 (IC)

  • Overhead Press x 15 (IC)

  • CDDs x 20 (IC)

  • Overhead Seal Clap x 25 (IC)

  • Front Seal Clap x 25 (IC)

Arms:

  • Full Curls x 15 (IC)

  • Hi Curls x 15 (IC)

  • Low Curls x 15 (IC)

  • Skull Crushers x 15 (IC)

  • Full Curls x 15 (IC)

  • Hi Curls x 15 (IC)

  • Low Curls x 15 (IC)

  • Skull Crushers x 15 (IC)

Mary Part 1:

  • Low Flutters x 30 (IC)

  • Low Dollies x 30 (IC)

  • Peter Parkers x 15 (IC)

  • Parker Peters x 15 (IC)

  • Freddy Mercuries x 15 (IC)

  • Mountain Climbers x 15 (IC)

  • Pillow Talk x 30 (IC)

  • W x 15 (IC)

Chest/Back:

  • Merkins x 10 (IC)

  • Upright Rows x 10 (IC)

  • Wide grip Merkins x 10 (IC)

  • Bent Over Rows x 10 (IC)

  • Diamond Merkins x 10 (IC)

  • Merkins x 10 (IC)

  • Bent Over Rows x 10 (IC)

Legs:

  • Jump Squats x 20

  • Lunge x 20 (IC)

  • Calf Raises x 30(IC)

  • Jump Squats x 20

  • Apollo Onyo x 25 (IC)

  • Heel Kicks x 25 (IC)

  • Squats x 20

  • Jump Squats x 20

Mary Part 2:

  • WW2 Situps x 10 (IC)

  • Rosalita x 15 (IC)

  • Mason Twist x 20 (IC)

  • JLo x 15 (IC)

  • V-ups x 10 (IC)

  • Mule Kicks x 15 (IC)

  • Mason Twist x 20 (IC)

  • Rosalita x 15 (IC)

 

Homestretch (Final 100):

  • Overhead Press x 10 (IC)

  • Curls x 10 (IC)

  • Merkins x 10 (IC)

  • Squats x 10

  • WW2 Situps x 10

  • Low Dollys x 25 (IC)

  • Low Flutters x 25 (IC)