Warm-Up.

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

A.
Against a 3-minute clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Note scores for each movement in each set:
*Set 1 – 36/14 = 50
*Set 2 – 35/13 = 48
*Set 3 – 29/13 = 42
*Set 4 – 28/12 = 40

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manuel torres fernandez
manuel torres fernandez
January 16, 2020 12:41 am

*Set 1 – 14/7 = 21
*Set 2 – 14/7 = 21
*Set 3 – 11/6= 17
*Set 4 – 8/5 = 13

Andrés Arias
Andrés Arias
December 25, 2019 2:27 pm

Warm-up
A) Metcon: Terrible from 1st round.
1= 16+7
2= 17+6
3= 15+6
4= 15+6
Rx (84kg)

Kyle Gentry
Kyle Gentry
December 17, 2019 4:50 pm

A. Rx
13/6
12/6
11/6
11/6
Total: 71 reps

This was terrible. Trueform Runner was in a separate room which didn’t help and the Trueform kills me.

Johnny
Johnny
December 17, 2019 1:53 am

Today?????

Çetin Tomurcuk
Çetin Tomurcuk
December 17, 2019 12:02 am

Todays workout??

Luke Tipton
Luke Tipton
December 16, 2019 6:12 pm

14/8 = 22
15/7 = 22
14/8 = 22
14/8 = 22
88 reps

Mike Slagle
Mike Slagle
December 16, 2019 3:37 pm

This a tough and fun start to the week.
4 rounds only sub was 145 on cleans

C2B: 9, 9, 8, 7
PC: 6, 6, 5, 6

Joseph Butler
Joseph Butler
December 16, 2019 7:15 am

Did 3 rounds
400 meter row
C2B. 14. 14. 14
Rest 60
1:45 airdyne avg about 24 cals. Kept light/mod pace
PC #135. 7. 6. 6
Rest 60

Seth C.
Seth C.
December 16, 2019 6:38 am

Heavy Conditioning /Core (home alone) WU A. Max reps 3 min running clock 4 sets total A1. 500 m row Max C2Bs 12/14/16/14 rest 1 min A2. 400 m run Max reps C+Js (155/115) 5/6/7/8 rest 1 min repeat A1 / A2 for 4 total sets ea. Rest long enough to setup B. Core Blaster 21-15-9 Leg levers Hollow rocks Flutter kicks Side crunches situps Results: 6:40 Today was a test of will power and pushing oneself. C+Js seemed to get faster inside the workout still hurt though ““Consider it pure joy, my brothers and sisters, whenever you face trials… Read more »

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