Performance | Warm-Up
400 Meter Run
and into …
Two sets of:
Inchworm Walk + Press Up x 3-4 reps
Hip Bridges x 5-7 reps with a 2 second hold
and finish with …
Two sets of:
5 Scap Push-Ups
10 Push-Ups
100′ Waiters Carry (50′ right arm; 50′ left arm)
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 1 rep
Build to a challenging triple, and then use that weight to perform one rep every 90 seconds for 8 sets. Focus on moving the weight as quickly as possible from chest to lockout.
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
Compare your results to March 29, 2024.
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?
60 reps
A. 93%
B. 55 reps Rx
130
61
A. 1:65/2:70/3:75/4:80/5:86.5/6:88.5/7:88.5/8:90.5
B. 60 rep
A. 200#
B. 58 reps
A. 175#
B. 58 7 rep PR
Did only part B
58 reps
165#
42 reps…hell no I’m not getting 80
A. Subbed strict press- all sets 90#
B. Got halfway to the 80 rep goal 😂 40 reps.
A. 225
B. 51
A. 265
B. 43
Only had 30 mins this morning. Did 4×10 Incline. Rest 90 sec between sets
41 reps