PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Against a 12-minute running clock…
100/70 Calories of Assault Bike or Rowing
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 16:00…
Against an 8-minute running clock…
70/50 Calories of Assault Bike or Rowing
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 28:00…
Against a 6-minute running clock…
50/35 Calories of Assault Bike or Rowing
Max Reps of Air Squats in remaining time
First posting!!! – been following for a week or so.
100 WB@ 6kg – 15/15/15/10/10/10/15/10
35 DB Thrusters@ 15kg each – 10/8/8/9
90 airsquats – 20/20/15/15/10/10
Went back and did this a 2nd time, this time with the rower.
Overall improvements w/ reps.
RX
97 wb #20 @10’
35 dbthrstrs #50s
85 sqts
RX’d on Echo bike
42 WB, 7 thrusters, 38 squats
Probably should have scaled calories back a little. Not much time for the reps at the end of each interval (i.e. 0:20 for the thrusters).
RX w/assault bike:
80 wb #20 @10’
25 dbthrstr #50s
75 sqts #bw
A. I mixed row, bike and ski erg to have more fun, left the remaining exercises and cals rx:
Ass. bike 5:37-113 reps
Row 4:10-31 reps
Ski erg 3:40-61 reps
A. Row 100-70-50
WB 90@ 10kg
Thrusters 35@ 2x22kg
A.Squats 110
A. Ski Erg used all Intervals (rowing and AB yesterday and tomorrow..no running for me for a while and the ski erg doesn’t get used nearly enough!!)
70 Cal Ski – 5:42
WB 14#/9′ – 94 (sets of 10)
50 Cal Ski – 3:52
DB Thrusters @ 35# DBs – 25 (sets of 5)
35 cal Ski – 2:41
Air Squats – 111 (50/30/31)
***230 Total Reps
Time to mow the lawn..paint and definitely pool recovery!!
Strong showing Candy!
79 WB
18 50lb Db thrusters
60 AS
Nice work Kyle!
A) rower across all intervals. Story of strengths and weaknesses.
123 WB (in hindsight should have slowed this pace).
25 DB thruster. Woof. Need to work on maintaining breathing while cycling “heavier” loads.
95 air squats.
Great work Zach!! I felt the same way after the thrusters.🤢..
WB: 105
Thrusters: 26 (95 lb barbell)
AS: 80
10′ ceilings so wall balls are a little short
Outstanding work Shane!