PERFORMANCE & FITNESSĀ
Warm-Up.
One set of:
“Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Piked Handstand Push-up x 6 reps
Box Step-Up x 8 reps (4 per side)
Ring Row x 10 reps
Then…
A.
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Box Jump-Overs (24″/20″)
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)
A:
1. 35dbās (21,15,15,11)
2. 30-40 reps each round
3. 20, 15,15,10
4. 21, 15,15,12
5. Done on spin bike with no calorie counter
1. 13 11 10 8
2. 50 40 50 50
3. 17 20 20 21
4. 17 16 16 12
5. 16 18 15 19
Pull-ups hard after murph
Shspu 65
Banded ohte 158
Bjo 20ā 78
Spu 50
Cal row 83
Total 434
Was out at the lake with the kids. So did:
6 Rnds
60 DU
12 alt DB hang snatch
10 db bench step ups
8 DB plank pass throughs
19:45
Then 3 rnds
20 bench jumps
15 v ups
10 db cleans & jerks
around 8 min
Workout anywhere. Just get it done.
Sounds like a great time all around!
Shspu-10/10/10/10 (done to abmat on top of a plate)
Tris-20/24/22/22
Box jumps-19/19/19/20
Pull-ups-12/11/11/10
Echo bike-16/13/12/14
š
A
50# dbs – 19, 16, 13, 15
Yellow long band – 20,24, 28, 32
2 hand vault over jump 24ā – 15, 18, 18, 18
Rxād pronated – 12, 11, 11, 10
Rowing – 16,14, 14, 13
337 total
A. Strict handstand push ups 12-15 reps
Banded triceps extensions 25-30 reps
Box jump overs 22-25 reps
Strict pull ups 11-15 reps
Assault bike 18-22 cals
Subbed row for bike
R1: 20-35-20-14-17 = 106
R2: 15-35-18-13-17 = 98
R3: 13-32-16-11-16 = 88
R4: 12-32-16-12-20 = 92
That was magical.
15/39/24/12/24
10/40/24/11/19
10/41/24/11/21
11/40/24/08/18
50#s for the L seated DB presses
Echo Bike for the Assault Bike
Subbed row for bike
10-10-10-10
28-31-36-35
18-18-19-20
14-14-14-13. Mix of sup and pronate grip
16-16-18-18
Rx
1 – 25,15,10,10
2 – 53,46,43,43
3 – 20,21,21,21
4 – 14,13,12,11
5 – 28,23,22,22