Monday, May 21, 2012

Mud Madness Prep Course: Weeks #7 and #8 training schedule

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 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 8/25/12

Have fun with these workouts and as alway feel free to shoot over any comments or questions.

Week #7:

HQ: Mill Rd
2331 Mill Rd, Alexandria, VA 22314
Carlyle Quad
330 John Carlyle Street, Alexandria, VA 22314
TimeHold your wood
:00Dyno Warm-Up
:10Drill Circuit 1Rope relay run
Kbell trot
:15Drill Circuit 2Stop and starts
Rope/ramp relay
Stair erg
:25Drill Circuit 3O-bar relay
High knee verts
Boa constrictor
:35Drill Circuit 1SEAL crawls
Bear crawls
:40Drill Circuit 2Up/downs
Leap frog
:50Drill Circuit 3Dive bombers

Week #8:

Base Camp:
2609 S Walter Reed Dr, Arlington, VA 22206
Superman Hill to Fort Barnard Park
2101 S Pollard Street, Arlington, Virginia 22204
Venue specific move
TimeDevil's beard
:00Dyno Warm-Up
:10Drill Circuit 1Shrimping
Muscle ups
:15Drill Circuit 2Stop and starts
Jungle gym work
Bear crawl
:25Drill Circuit 3Shrimping
Spider web
:35Drill Circuit 1Muscle ups
Grip drills
:40Drill Circuit 2Jungle gym work
Pull up hangs
:50Drill Circuit 3Mountain climbers
Fence up/over

Thursday, May 10, 2012

Mud Madness Prep Course: Week #6 training schedule

It's already Week 6! Mud Madness (MM) training is 10 weeks long but no worries! We're going for the full 20 weeks of hard core training so that our team is prepared for what awaits.

Everyone is stronger. Faster. Tougher!! Keep up the great work SPARK It Up teammates. If you're continuing to follow us at home be sure to check in periodically if you have questions or to add input if you find another move useful in your training.

Remember: MM trainings are for those who are seeking a challenge. Marathon's are for people who have a few hours to kill.

Train on! Be safe. Make health happen.

Venue specific move
TimeTwinkle toes 
:00Dyno Warm-Up
:10Drill Circuit 1Balance beam wk
SLS Russians Squat 
:15Drill Circuit 2Gasser Hill bear crawl suicides
Line drills
:25Drill Circuit 3Bulg lunges
Just the tip
:35Drill Circuit 1Skier squats
Bulgarian lunges
:40Drill Circuit 2Up/downs
Gasser Hill sled pull
:50Drill Circuit 3Line drills
Fireman's carry