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 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
Warmup
2-3min row
Back Extensions
Pullups
Pushups
Handstand Holds
SEPTEMBER 22, 2018 – PERFORMANCE AND FITNESS
FITNESS, PERFORMANCE
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 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
3rds + 300mtr row + 30 push ups + 10 db presses
Dropped into local box.
A. 5 rounds for time of:
50 double unders
50 foot 1arm overhead lunges at 50lbs.
8:46
B. 6 sets of 200m run. 1:1 work rest
C. 4 rounds of 50 ft. Yoke walk at 400lbs
Yesterday’s fitness:
10-1
60 lb kbs
60 lb goblet squat
Pushups
6:06
15 minutes of abwork
Invictus needs to get a new comment system. Disqus is TERRIBLE.
Preach! ??
I can’t log in on my phone anymore.
I click desktop version from my phone browser and it works fine. I have up on the “mobile friendly” version months ago. I feel your pain.
I’ve been complaining for weeks. We did get little smiles and faces though. Ugh.
Did yesterday’s. Back still recovering but
happy I could do it.
A: (C&J)
1: 165
2: 175
3: 185
4: 205
5: 215
6: 225
7: 235
8: 240
9: 245
10; 250
B: 4:26. RX Not the fastest , but I’ll take it! Good job
Looks pretty quick to my scrawny a**.. lol. Nice work sir!
Did the PP with 25lb DBs and that was plenty.
I am pretty sure I was halfway through round 5 but I honestly lost count just focusing on not puking. That AB is brutal.
AB v rum… not sure who wins.. def love to get my hands on the AB one day. Yeah. My scaled BB was light and plenty as well!
I did yesterday’s session A. Long warm up and then some sets of tall jerks, then all sets done with power clean + SJ, focus on the jerk today: 105-115-125-135-145-155-160-165-175-180 (5# PR). These felt a lot better than last time. Still limited by thoracic/shoulder mobility and not super comfortable in the split though, it was barely a split with 175 and 180 B. 9:26 with 125#. I usually do Grace with 115# so i decided to push the weight a little on this one. What a grind it was Accessory Deficit hspu negatives on paralettes @50A1, 3 sets with 90s… Read more »
Way to venture into the deficit world, Joey!
Thanks Ryan! Definitely tougher than they seem
A. 4 rounds. About 27:30.
300m row
30 push ups
20 PP #75
200m rum
Rest ~45s
B. Tabata 6 rounds
V-ups, hand stand holds against wall, FG ring rows.
Good way to shake out. My back and hams still pretty lit up from the heavy deads I did a day late. Have a good weekend peeps.
Solid work J! Did you do bottom’s up carries for the “200m rum”? Have a great weekend buddy
Glad you did not program for me!! Lol. No, just a nice little trot to keep the HR up. Def felt a bit beat this am. Looking forward to maybe some sleep tonight.
Nice work on the 180 and hitting B with 125. Sounds BRUTAL!.
200m rum? That would make for an interesting workout. ?