PERFORMANCE & FITNESS
Warm-Up.
One set of:
Jog x 800m
Followed by…
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Cossack Squat x 10 reps
Scapular Pull-up x 10 reps
Then…
A.
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 15 Strict Pull-Ups
Sunday Funday
30 min AMRAP – 4 Rounds + run + KBS + 3 cal ski
400m Run – TM@ 7mph – total run time 10:44
16 Kettlebell Swings @ 16kg American – all UB
20 cal Ski Erg – 1:32 / 1:35 / 1:39 / 1:43
16 GHD sit ups – all UB
Done rx
4 Rounds for times
400m Run on TM @ 7mph – ~2:08 per round
30 WB shots to 8-8.5′ target – 20/10 all rounds
20 Cal AB – 2:17 / 2:38 / 2:49 / 2:38
15 strict pull ups – all singles
7:42 / 9:24 / 10:06 / 9:36 = 36:48
Looks like you got some good work in this weekend. Great job!
4 rounds for time of
400m run
20wb 20#
25 cal row
15 Kipping pull ups
26:39
WB – UB
PU – 10/5
Wow. Tougher than it looks.
Subs
250 m run
25 wall balls
20 calorie row
15 pull-ups. (Only rx movement)
Training on a Saturday, that doesn’t happen very often!!
Warmup done ✅
A. Every 2 mins x4 sets
1. 400m run
2. 30 WBS @9kg
3. 30 cals on hand bike
4. 15 pull-ups
Plenty of rest after WBS and pull-ups so not too bad this one 👍🏻