Workout of the Day
A.
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B.
Four sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
A. 20/24/24 kgs lesté x3 10/8/8 Strict Pull Ups
B. Workout
AB: 22/22/21/22
Row: entre 20 et 22
Burpees: 14 Ã 15 reps
A. 53# for all 3 sets x 3 reps
Strict pull-ups: 10/10/10
B. Subbed wall ball shots 20lbs to 10 ft target for Assault Bike, otherwise Rx
Wbs: 30/29/29/28
Row: 26/20/22/21
Burped BJ (24″): 13/13/12/13
Total: 256
Ohhhhh wall ball. Good choice.:)
Thanks Michele! have a great day 🙂
A. Pullups w/45#
Max reps 10/10/8
Speed pendlay pulls 2×8 @155
B. Sprints on a road bike took a minute rest when I got back
Row- 21/19/21/19
Box jumps- 12/12/12/12
Great job, Eric!
A. Weighted pull-ups with 10# – 2-3-3, strict pull-ups 4-4-3
B. Assault bike – battery dead so just biked hard
Row – 21,19, 18,18
Burpee box jump overs – 12,12,12,13
Great job, Carm!
Thanks Michele. Had a partner to motivate me which is always makes a huge difference!
A. 10/35/44# 3 reps. 11/10/9 strict pull-ups.
B. 152. That was rough. 23/20/20/19 aerodyne. 17/19/19 row. 12/12/12/12 burpees
Woo hoo!
A. 55# for all 3 sets.
Strict pull-ups: 17(PR by 3)/13/10
B. Subbed Air Dyne for Assault Bike, otherwise Rx
AD: 30/30/30/24
Row: 19/20/20/20
Burped BJ: 15/14/14/14
Great job, Josh!
Back squat bench press 5×5
B. Double unders instead of bike
DU 89/96/90/90 was not able to get 100 even though they were all unbroken, need to work on speed
Row 21/18/17/17
Burpees over box 12 all rounds
486 reps, I used to be able to get 23 or 24 calories per minute on rower before, felt very slow on this
Odette had job interview so she did Yoga
Ohhhhhh, good luck on the job interview, Odette!
Thanks Michele
A.
Weighted Pull-Ups: 3-3-3 10kg db
Strict Pull-Ups 7-6-6
B. No assault bike
Row: 20-18-17-18
Row: 20-20-17-18
Burpee box jump overs: 10-11-11-11
Ew! Double row!!! Nice job. 🙂
A. Opted to do strict for the “weighted” portion and then banded for the “strict” portion. Got 2-2-then switched to negatives for 2 and finally got 1 last strict.
Used a red band for the second portion and got 5-5-5. This was defeating. My strength for strict pullups is fading fast!
B. No assault bike; subbed stationary bike but no display.
Row: 14-14-15-15 cal
Burpee Box Jump Overs: 8-8-8-8
Awesome job, Kate! Weighted pull-ups!
A. did negatives and self-assisted pull-ups (2-2-2 and 5-5-5)
B. no assault bike, so i did double-unders (have to get better at them)
double unders: 30-35-38-36
row: 21-21-21-20
burpee box jump overs: 8-9-9-9
Great job, Kimmi! Especially keeping those rows over 20 calories!
A. 40lb dumbell x 3; 9, 9, 6
B. Assault Bike 16 all rounds, rowing 14 all rounds, Burpee Box Jump-Overs 7, 6, 6 should have gone harder on these. Always amazed how much work the Assault Bike delivers
Great job, Chris! Mental note for next time.
Always appreciate the feedback, thanks Michele!
A. 60# DB X 3 reps every time. Str. PU 19-13-11.
B. Subbed DU for Assault Bike. 547 total reps. DUs 94 (1 miss) + 93 (1 miss) + 101 (UB) + 103 (UB) = 391 reps. Row 24 + 25 + 24 + 25 = 98 calories. BBJOs 15 + 14 + 14 + 15 = 58 reps.
Awesome job on Part B! You crushed that!
Thanks!
That’s beast mode
A. 25#x3 each time. 7-7-6.
B. subbed hi/lo sled push for airdyne. completed (forgot to count.)
Yay! Sled usage!
A. Complete with blue band.
B. Tried to sub doubles: 12/100(switched midway to singles/144/143
Row: 26/20/21/20
BBJO: 11/11/10/11
Woo hoo! Good job, Anthony!
A.
So close!!! Nice work.
Greg doesn’t believe in the mental aspect of things. It’s only impossible until you do. Then it’s just a benchmark.
I wish I could vote this comment up more than 1x!
try shooting for a higher number to get 100, maybe 120
A. 26lb x3, 5 strict, 35lbx2, 6 strict, 35lb x2, 4 strict
B. No assault bike, subbed in double unders
Double unders: 17, 19, 17, 16
Row: 21, 20, 18, 17 damper at max setting
Burpee box jump: 9, 9, 8, 8
Good workout! Was happy to get the double unders in today
Great job, Brian!
Thanks!
A. 35×3/10, 53×3/9, 70×2/8. All pullups from dead hang.
B. 30-21-10, 25-21-13, 28-22-13, 24-22-13
Nice!
Any subs for the assault bike? Not sure if base gym has one…..row twice instead?
Was thinking of doing doubles for the bike. Thoughts?
Sled pull/push or suicide sprint?
If I had thought about it I would have done the sprints.
AG, you WOULD pick sprints!
I would not have picked doubles. Greg of course picked doubles. Only strengths for Greg. Sprints made sense when you take a look at what the bike would have been like. Next time I guess.
If I only didn’t decide to sleep in today, I would have been on your side…..
Yep, sprints would have been good, but I didn’t read that suggestion first…oh well.
+1 Same problem here…