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, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Run x 400m, nasal breathing only
Followed by…
Two sets, perform set one on left (or weaker) side, then set two on right (or stronger) side:
Single-Dumbbell Front Rack Reverse Lunge x 5
Single-Dumbbell Front Squat x 5
Single-Dumbbell Push-Press x 5
Single-Dumbbell Thruster x 5
Burpee x 5
Then…
A.
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
Compare results to October 20, 2021.
Yesterday’s
A. RMU – strict and kipping.
B. Push press + push jerk
85, 90, 95, 100, 105,110, 110, 115, 115, 120
C. 15 min AMRAP
21 cal row
15 box jumps 24”
9 SHSPU
5 rounds on the buzzer.
Rx
11:21/25:48/41:08
Helton
Scaled to 40# DBs
39:00
R1 12:00 (Fall 12:00)
R2 13:00 (Fall 13:00)
R4 14:00 (Fall 12:00)
Squat Cleans: 2 x 10 rest in sets of 5
36:54 in the fall with 35# DBs
A.
“2/3 Helton”
Three rounds for time of:
800 Meter Run on Assault Runner
20 Dumbbell Squat Cleans (50/35 lb DBs)
20 Burpees
23:57
Had nothing today. Had to cut this down just to get something on the board for today.
Helton RX’d with 50# kettlebells
39:50 PR
Subbed 50# kettlebells to make it a little less brutal on my back. Last time was 43:23 using dumbbells.
It was the shoulders that got me on this one…
That sucked… Looks deceivingly simple 🥵
RX: 30:30
only 2 rnds sad…35/30lbs
41:15 Minutes, 2x10kg DBs