PERFORMANCE
Warm-Up
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 1 rep @ 90-95%
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare results to December 19, 2022. This is an Invictus benchmark workout…hit it hard!
A: 185#
B: 10:32 @ 75#
Again today no workout posted?
A. 110kg, 120,130,135,140,140(F)
B. 5:39 Rx
Done on 4/19
A. Front Squat x 1 (based off 158#)
135, 145, 155, 155, 155, 155
***Pushed the % on this one..felt good!
B. Nitrous
For Time – RX 9:01
1000m Row – 4:30.2
50 Thrusters @ 65# – 11/10/7/7/8/7
***I’ve got this recorded 10 times since 2019 and this is my 3rd best time…not too bad for an old lady!! (I’m sure I’ve done it way more and before 2019..that’s just when I started doing serious tracking)
A. 165 x5 …185×3, 215×1, 235×1, 250×1, 260×1, 270×1
B 8:04… 17/13/10/6/4
Did april 1st workout since this wasn’t listed unfortunately.
3 rounds and 270m ran. Close to puking on that one 😀
I did yesterdays workout
24:37
Rounds were fairly even. I came out too fast and settled in the final two rounds.
Bonus was racing my daughter on a fourth and final 800m.
3:10 and second place
Workout wasn’t listed before I did my workout this morning at 0600 EST.
Did a workout I missed from last week.
500m row
50 SDL
50 C2B
50 SDL
500 m row
24:03
Warm up: ✅
A:
225-275-315-365-405-405
B:
5:44 Rx