Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%
B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort
a. 135-160-185-207.5-220 3×4-5 207.5 5/4/4
b. echo bike/ 16kg kbs 36# dbs 12/12/5
1:50-1:51-1:55-1:55-1:58 all movements unbroken
A. 70/89/90/100/105
EMOM at 85
Dont really remember It
B. 14 front squats (dbs 16)
5 devil presses (dbs 16)
I pushed the first set and tried to hold the pace the Next ones and I did It!
Pretty good test, I liked it!
A. 30’ 105 flights on stair stepper w/ ruck
B. Back Squat
5×195,5×225,3×265,2×300,2×315
5×300,4×300,4×300
C. 15 cal/12 FS/5 DP w/ 50# dbs
Rd 1&2 15/12/5
Rd 3-5 15/10/5
110/130/150/170/180
170*4/5/4
12ab cal
14 24kg kB
4 dp 35s
A: 105kg
A1: 78% 90kg
B: 1.21/1.17/1.22/1.21/1.25
5cals / 10 db fsq #25/ 6x devils 25#
24.2
630 reps
A. 3 mile run with 1.5 mile interval work
B. Squats up to 315. I didn’t do the next 3 sets.
A. #135*4 reps*3 sets
B. 8/9/4
Bike, #25 for FS and Devil presses