PERFORMANCE
Warm-Up.
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest
Then…
Against a 12-minute running clock…
100/70 Calorie Assault Bike
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 Calorie Assault Bike
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 Calorie Assault Bike
Max Reps of Air Squats in remaining time
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
5,000 Meter Run*
*Every 3 minutes, including 0:00, perform 5 Burpees + 10 Alternating Leg V-Ups
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Did this one today
Warmup grind done
Tabata done
1. 12 min clock
100 cals rower then max wall ball shots @9kg
4’53 rower
163 WBS (50,50,63)
2. 8 min clock
70 cals rower then max thrusters @45kg BB
3’24 rower
40 thrusters (10,10,5,5,5,5)
3. 6 min clock
50 cals rower then max air squats
2’21 rower
110 AS (UB)
Acquired a new rower last week so decided to put it to good use today! Hardest part with this lot was getting my breathing under control after pushing on the rower, might have to work on that in the future!
R1: 6:45 100 cal row and 31 100 lb. over the shoulder sand bag tosses
R2:4:53 70 cal row and 25 35# dumbbell thrusters (10/5/10)
R3: 3:30 50 cal row and 67 air squats (medium pace – unbroken)
Yesterday’s workout
A. Deadlifts done at 325.
B. Rx 5+3
I couldn’t keep up with the pace you guys set yesterday! Great work. I didn’t have any pop in my legs after the deadlifts and T2B are a weakness.
Good grind to start the day!
How’s the deadlift progression coming on Mike? Metcon was certainly tough on the legs!
I’m looking forward to testing day! I need to up my mobility work though. I’ve been short on time and that has been the thing to go.
A. 12 Min
70 Cal AB – 6:58
Max WB Shots @ 14# – 70 (10/10//10/5/5/5/5/5/5/10)
B. 8 Min
50 Cal AB – 5:40
Max DB Thrusters @ 25# DBs – 20 (10/10)
C. 6 Min
35 Cal AB – 3:52
Max Air Squats – 60 (basically UB with 3 pauses)
***This made the body feel outstanding after all of this weeks work..thank you Invictus!!!)
Great work again today Candy! Have a good weekend.
Good work Candy, all those squat movements were no joke today!! ?️♀️