Warm-Up
One set of: “Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort *The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Foam Roller Sprinter Hold x 15 seconds per side
Long Lunge Press Up x 5 reps, 3 second hold on each
Followed by…
Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike, Assault Air Runner or Bike Erg
30 Burpee Box Jump-Overs (24″/20″)
800 Meter Ski Erg, Row or Run
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.
Five sets of 165 lb bench press x 5 reps at 31×1
Metcon
Run intervals to begin training for a 5k.
Total distance 1.8 miles
Sunday Funday with Saturday’s WOD
3 Rounds for times with 2:00 rest between rounds
35 Cal AB – 3:51 / 4:20 / 4:25
30 Burpee Box Jump Overs – 3:30-4:00 each round
800m Ski Erg – 3:49 / 3:52 / 3:51
Round Times – 12:15 / 12:46 / 12:51
***Thoughts: 1st round was maybe I only need to do 1 round, 2nd round was soul sucking and then the 3rd round was just survival to finish!
Legs were already crying from yesterday’s lunges and mayhem 🔥💯🥵
Good job grinding through. That looks like a killer.
Yesterday’s
Skipped the lunges (glad I did because my legs felt like jelly)
Skipped A
B1 – DU + Air Squats – 10 + 23
B2 – 4 + 15 but 6 min because I can’t add
B3 – 6 rnds but scaled to 25lb DBs and semi kipped last round of pull ups.
Did thursday performance:
A. hip thrusts 205-215-225-235 row 65-65-65-70
B. 21 dl 400m 15 dl 400m 9 dl 400m scaled to 185# 7:59. All deadlifts unbroken. Had a lot of gas on the sprints. Goal was under 10 Got to the 2nd rd of dl and realized I had a shot at sub 8.
Yesterdays
A. DB Walking Lunges x 20 (Farmers Carry)
35 / 45 / 55# DBs
B. AMRAP 5min
1 – 9 rounds + 19 reps = 289 (11rep PR)
20 DU – all UB
10 Air Squats – all UB
2 – 3 Rounds = 30 reps
10 DB Box Step Overs @ 35#/20″ – all UB
10 BJ – all UB with step down
3 – 4 rounds + 4 reps = 64 reps
5 Strict Pull Ups – singles
10 DB Push Press @ 35# – all UB
R1 9:27
R2 9:47
R3 35 Ab 21 BBJO 800m Run 10:00