PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm

Followed by…

Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards

Then…

A.

Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds

*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps

B.

Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes

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Aaron
Aaron
February 23, 2023 3:45 pm

A. Off of 10. 34 total
B. 35# Dbs
E bike 36-36-35 Db pp 16-15-15

The holds were terrible.

Jay
Jay
February 23, 2023 11:09 am

46 dips
Row 40/38/37
DB#35-16/15/16

Charmaine Lightfoot
Charmaine Lightfoot
February 22, 2023 9:57 am

Srd off 20 reps

Ab 28/25/25
Pp 11/12/10
Ohh 30s x3

Anika Tipton
Anika Tipton
February 21, 2023 1:39 pm

Finally got around to doing 23.1:
180 reps @ 13:38

Jeremy Hammock
Jeremy Hammock
February 21, 2023 12:53 pm

Yesterdays workout
been very out of routine with work and life. Need to get back to it!

185 banded dl
weighted prayer stretch

1000 row
50 ttb
30 box step overs 40s
10:46

Jeff C.
Jeff C.
February 21, 2023 12:00 pm

A: 20, 8, 10, 12, 10, 8

B:
AB: 27, 29, 28
PP: 20, 23, 23 @ 35#
Holds: all 30 seconds

Bradley T
Bradley T
February 21, 2023 11:46 am

27, 17, 19
26, 15, 15
26, 14, 12

Kaylem Cottrill
Kaylem Cottrill
February 21, 2023 10:24 am

Warm up: ✅

A: 30/12/15/18/15/12
5 rep bench press negatives (5 count down)- worked to 185

B:
112 calories
22/24/26 w/ 50# DB

Courtney
Courtney
February 21, 2023 10:00 am

Strict bar dips

Max 10
5-6-7-6-5

26 cals, 15 dbpp, 21 sec hold
25 cals, 12 dbpp, 30 sec hold
25 cals, 12 dbpp, 30 sec hold

Last edited 1 year ago by Courtney
Candy Olkey
Candy Olkey
February 21, 2023 2:14 am

A. Strict Ring Dips – 11/4/6/7/6/4
Frog Flags✔😱

B 3 Sets for Max cal/reps
Ab – 23.0 / 22.5 / 19.6
DB Push Press @ 35# DBs – 8/10/8
DB OH Hold @ 35# DBs – 30s / 21s / 21s

Artur
Artur
February 20, 2023 11:34 pm

10 + 4 + 5 + 6 + 5 + 4 bar push ups
32 + 12 + 29 + 10 + 29 + 9
15 kg dumbells

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