PERFORMANCE & FITNESS

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

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

Followed by…

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

Followed by…

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

Followed by…

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

Followed by…

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

Followed by…

Power Breathing Practice

Then…

Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
40 Alternating Reverse Lunges with KB Farmer’s Carry (24/16 kg)
20 Toes to Bar
40/30 Calories of Assault Bike
400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.

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Justin Nadeau
Justin Nadeau
January 2, 2022 2:24 pm

E 12 min, for 3 sets for time:
400 Meter Run
40 Alternating Reverse Lunges with KB 24kg
20 Toes to Bar
40/30/30 Calories of Assault Bike
400 Meter Run (fell short on last run by .04miles)
11:15/9:45/10

That was insanely hard after going so heavy on my BSS a few days ago. My legs were both enjoying the AB loosening up, but then hating it as they turned into bricks 😅. Started at 40 cals but dropped to 30 after falling short of 10 min set first rnd. Happy new years everyone 😁

Chris
Chris
January 1, 2022 10:09 am

For Time:

3 Rounds:
400 Meter Run
40 Alternating Reverse Lunges with KB Farmer’s Carry (40# BD’s)
20 Toes to Bar
40 Calories of Rowing
400 Meter Run
2:00 Rest

R1: 10:20
R2: 10:43
R3: 11:08

Lunges 20/10/10
TTB 10/6/4 + 12/8 x 2
Row: 3:00 in rounds 2 & 3

Blake Shealy
Blake Shealy
December 31, 2021 3:18 pm

Did Wednesday’s workout- switched deadlifts for squats (it’s been a week since my last session)

A. 8x @ 225
6x @ 265
4x @ 300
2x @ 345
1x @ 365
1x @ 385 (RPE 10)
1x @ 365
1x @ 370

B. Max reps, 8 mins: 9 total sets
6x squats @ 225 (5 sets)
12 box jump-overs (4 sets)

Last edited 4 months ago by Blake Shealy
Janelle Winston
Janelle Winston
December 31, 2021 3:13 pm

That was hard! Maybe because of crappy sleep or because I didn’t have enough calories, but man, weak, shaky and all I could do to make myself keep going for all three rounds.

9:44 – RX
9:45 – scaled to 25# DB’s
10:01 – nearly gave up on the bike. 😂

What a way to end the year!

Candy Olkey
Candy Olkey
January 1, 2022 8:40 am

Outstanding Janelle! I totally agree that this was HARD! My endurance is shot after being away a month! My legs hated me before I started…now they are looking for a new home.

Aaron Danielson
Aaron Danielson
December 31, 2021 11:37 am

did some hs walk and bmu practice after warmup

did with a single 24kg kb

rd 1 RX 10:15

scaled to 30 cals on the e-bike 40 took 3 min

10:07-10:42 TTB 10-6-4, 10-6-4, 11-9 ebike 2:25 for 30 cals