Warm-Up | Performance & Fitness
One set of:
Run x 400m at an easy to moderate pace
Followed by…
Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps
Followed by…
Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs)
Station 2 – 20 Calories of Rowing or Bike Erg
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Russian Kettlebell Swings (32/24 kg)
Station 5 – Rest
The floor press and devils press. Are these warms ups mainly or are we going for load on these?
And the suitcase carry?
8 rounds
500m row
2 min rest
Total work time: 15:16
275 cals
bonus clean and jerks
e2mom x5 sets
1×2 120 1×2140 1×2 150 1×160 1×170
A. rx 3 rds even did solo as all stations and rested equal to the longest split 1:56-2:26-2:32
C&J
85-140 lbs doubles —>singles
3+85 on 1:30-1:45
Solo DID 5 Rounds EMOM
1. 10 Devils press (50)
2. 15 cal row
3. 20 box jumps
4. 25 rushing KB swings (70)
5. Rest
Russian KB swings… I did not rush them
2 rnds +36 reps
#25s devil press, bike, rest 3 min
Solo workout and wanted to build my cardio base.
4.2 mile run
100 cal row
Strength finisher
Four sets of tempo bench press
165×4 at 30×1
Dead hang from pull-up bar 20ish seconds each set
Band pull aparts
3 rounds + 3 stations, or 360 reps Rx.
Done solo, alternating between stations in sequence and resting as much time as the most length station of the round, that was either box jump or kb swing and around 1:50