Warm-Up | Performance & Fitness
Two sets of:
Farmer’s Carry x 100ft
Run x 200m
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
hard
A. 65-95-105-115-125 all 6 reps 11/12 112.5 should have been more agressive based on feel
B. Scaled
echo bike 18 cals done all sets
ttb 12 all sets
strict ring dips no tempo goal was 10 did 10-8-4-4
pushups goal was 15 did 15-14-11-12
didnt really get a lactic acid buildup just couldn’t do ’em
95/110/120/135*4/125*5
8/7@115
15/15/12/20
15/15/12/20
15/15/12/18
15/15/8/11
A. Bench Press 85lbs x 6; 95lbs x 6; 105lbs x 6; 115lbs x 5; 125lbs x 5 111lbs x 7; 111lbs x 7 B. 20:00 EMOM 1. 11 Cals AB: 14 Cals AB: 15 Cals AB; 11 Cals AB 2. 12 TTB; 12 TTB; 9 TTB; 12 TTB 3. Rings Dips: 10-10-8-7 4. Push Ups: 15-15-13-15 I knew 15 Cals in the Assault Bike was a big ask for me, it’s one of my weaknesses. After Round two I pretty much hit failure on most things. The only reason I got 12 TTB was because I just started with… Read more »
Lazar Memorial
For time
3 Rounds of:
30 calorie Row
10 Bar Muscle-Ups
Rest 3 minutes
Then, 3 Rounds of:
30 calorie Row
15 Strict Handstand Push-Ups
Rest 3 minutes
Finally, 3 rounds of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
44:28
A. 80kg
B. 13-8 reps