Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed By…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Alternating Lunges x 10 reps
30 Second Nose to Wall Hold or Plank Hold
Then…
“Schmalls”
For time:
800 Meter Run
immediately followed by…
Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups
immediately followed by…
800 Meter Run
scaled to Cossack squats and green band for the hspu 36:25 last time was 38:40 in 2021. 2:15 PR
I went rock climbing both yesterday and today prior which impacted the pulling a grip. On the other hand I was already pacing the burpees because my heartrate was spiking so hard. A successful mission.
RX 33:13 –
Took forever. Moved Ok through the movements but my transitions and rests took way too long. Definitely a mental grind.
“Schmalls”
1 RND 13:00
2 RND 18:00
Tot. 31:00 RX
34:12
28:12 Rx
35:30
800m on treadmill, burpees to 6″ target, 5strict pull ups before each movement, goblet squats w/ 60lb kb instead of pistols, 60lb kbs, sthspu.
The crew at station 6 of the Bartow County FD thanks you guys for this free programming! 🤘🙏
37:19 RX
– strict HSPUs are improving! Yey!
Schmalls : 27’21 RX+ (kb 28kg)
40:39 Rx
27:15 – pistols on to a 14.5” box and American swings – 32:46 back on 11/15/2021 with 145# barbell rows for pull-ups… before rd 2 of burpees i never knew i was that good at fractions
30:52
Rnd1 15:00
Rnd2 15:52
Hard to manage heart rate
49:08
Banded pull ups, assisted pistols, pike push ups
Very slow.. goal was just not to give up and keep moving even if it’s slow. Wanted to give up so many times 🫤
Hey! 👏🏾👏🏾👏🏾 This was a bit of a mental one. Bravo.
Yes it was 😁. Thank you!
That’s awesome!!!
Thank you
Warmup done ✅
‘Schmalls’ FT RX
29’34
Prepared myself for the worst and wasn’t quite as bad as I thought it would be! Burpees and PU’s seem to take forever but then the rest goes quite quick. 2nd run was no joke either!