PERFORMANCE & FITNESS
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30 Wall Ball Shots
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
Solo. 3+ 16cal on ab. 35lb dumbells for presses. 1 min rest between rounds. 280cals burned
300m row
30 wallball 20#
20 db push press 30# each
1:50 AB
90s rest
4rds
What weight are you supposed to use for the push presses?
A1. Back Squat E2M – based off 190# 105×5, 125×5, 145×3, 160×2, 167×2, 171×2 A2. Back Squat E3M 152×6, 152×4 B. 22.1 – RX 6R+13 reps = 193 3 Wall Walks 12 DB Snatches 15 BJO ***Really wanted to get over 7 rounds..but after looking at the 12 min AMRAP we did on Monday this score isn’t all that bad…over 4 more reps per minute today! C. 3 Sets for Quality 5 Pike Push Ups 5 Strict Pull Ups 20 Band pull Aparts 10/arm Banded Tricept ext 1 min Wall Sit (slightly below parallel in hollow hold “full back on… Read more »
Greetings from Slovakia. I did it solo. 3 Rds, 20 push presses. 1min30sec rest after each round.
Solo
3 Rds + 10cal Assault Bike
1’ Rest at the end of each set