PERFORMANCE & FITNESS
Warm-Up
Two sets of:
Row x 90 seconds
Scapular Push-up From Elbows or Hands x 10 reps
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Bodyweight Walking Lunge x 25ft forwards, 25ft backwards
Then…
A.
Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds
B.
Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.
11 12 10 9
6 6 6 7
a. Had trouble with my shoulder.
Modified to assisted ring dips out of the holds
B. 7, 6, 6, 6 = 25
A: RX
10, 8, 7, 6
B: RX
7, 7, 7, 8 – 29
A. 3, 2, 2, 2
Lunges were hard and the first time I’ve done those.
B. Done with 300ish m run
3, 2, 1, 2
Wall walks are my least favorite movement, and o e I need to work on this summer!
A. 6-5-3-5
B. RX all TTB unbroken 7-6-5-5 23
A. ✅ 1 ring dip every time 🤦🏼♀️
B. 3/3/3/3= 12 wall walks
A. 5/5/4/4
B. 7/7/6/6 =26 wall walks
Bench
10-185 8-185 6-225 4-255 4-255
Incline
3×10 135
8-185
4-225
A.
10-9-9-10
Long lunge Holds sucked
B. 3 on 2 off
300 run
12tb
Walk walks 6-7-7
A. 4 sets 15s Ring Support Hold Max Strict Tempo Ring Dips @ 1111 – 6/6/5/4 Long Lunge Hold x 45s/side🔥🔥 ***That 1sec pause in the bottom of each dip…game changer!! A. Against 3 min clock w/ 2min rest between sets x 4 sets 300m Row – 1:18 / 1:16 / 1:17 / 1:17 12 T2B – 6/6, UB, UB, UB Max Wall Walks – 2 / 4 / 4 / 4 ***Really liked this one…except the row! T2B and Wall Walks are 2 of my favs!!! Those long lunge holds where tough!! But man it helped me realize something… Read more »