PERFORMANCE & FITNESS

Warm-Up.

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

Followed by…

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…

Five rounds for time:
400 Meter Run
20/15 Calories of Assault Bike
15 Toes to Bar
400 Meter Run
40 Air Squats

Time Cap = 40:00 Minutes

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Aaron Danielson
Aaron Danielson(@ardanielson)
January 14, 2022 4:43 pm

Cap 4+15TTB + 100m
TTB unbroken
echo bike 1:22-1:28

Janelle Winston
Janelle Winston(@AKwinst)
January 14, 2022 4:23 pm

Was super motivates to beat my BIL. ๐Ÿ˜‚ Pushed it hard.
36:55 – was ready to quit on that last run. ๐Ÿ˜ฎโ€๐Ÿ’จ

Matt Mausolf
Matt Mausolf
January 14, 2022 8:13 am

4rds 40 minutes

Andrew Craig
Andrew Craig
January 14, 2022 5:09 am

37:04
Sub out running for 90 secs of weighted step ups a d the 90 sec of DU

Logan Harris
Logan Harris
January 13, 2022 4:53 pm

Only did 4 rounds today: 30:04 Rx

Anika Tipton
Anika Tipton(@anikatipton)
January 13, 2022 2:16 pm

Time capped at 4 rounds + 8 bike cals.

Juan carlos
Juan carlos
January 13, 2022 1:18 pm

Just in the tc ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

Heather Knapp
Heather Knapp(@heatherknapp)
January 13, 2022 12:47 pm

Heavy DL day!
12 min to work up to 1×2@90% – hit 200 which is a 1×2 pr
Then E2M – 2 dl @ 80% (175)

Subbed row for the run and HKR for T2B
33:42

Jeremy Hammock
Jeremy Hammock(@jhammock)
January 13, 2022 12:40 pm

Yesterday work Db incline Emom 2 min 12-60s 12-60s 10-70s 10-70s 6-80s 7-80s Seated shoulder press emom 2 min 10-95 8-115 8-115 6-135 7-135 Ran 400 gut check at end 61 Today Emom 2 min 2 reps of Clean lift off + power shrug+ power clean front squat 3-135 3-135 3 reps Power clean touch and go 3-185 3-185 3-205 3-205 2-225 2-225 2 sets of power clean front squat 2-225 10 min pull-ups 3-8 chest to bar butterfly pull-ups 5-5 strict chest to bar pull-ups 2-5 muscle ups 3-5 chin to bar strict pull-ups Run 400m gut check 61… Read more ยป

Chris
Chris(@christopher_m_capozzi)
January 13, 2022 12:16 pm

Five rounds for time:
400 Meter Run
20 Calorie Row
15 Toes to Bar
400 Meter Run
40 Air Squats

44:05

Splits:
R1: 7:35
R2: 16:16
R3: 25:35
R4: 35:10
R5: 44:05

TTB Sets:
UB
10/5 x 3
12/3

Anika Tipton
Anika Tipton(@anikatipton)
January 13, 2022 2:19 pm
Reply to  Chris

Way to finish! At 40:00 I was like, โ€œOh darn, thatโ€™s time!โ€ ๐Ÿ˜‚

Chris
Chris(@christopher_m_capozzi)
January 13, 2022 6:31 pm
Reply to  Anika Tipton

Ha! This one was a nice and simple 40 minute grind.

Candy Olkey
Candy Olkey(@clolkey)
January 13, 2022 11:07 am

Yesterdays
A. Shoulder Press
55# x 3, 60×3, 65×3, 61.5×8, 63×8, 64×8

B. AMRAP 12 Min – 5R + 7 Reps
2 Strict BB Press @ 65# + 2 Kipping HSPU
6 BBJO – UB
12 American KBS @ 16kg – UB

Emily Taylor
Emily Taylor
January 13, 2022 7:19 am

4 rounds + 9 air squats ๐Ÿ™‚

Anika Tipton
Anika Tipton(@anikatipton)
January 13, 2022 2:18 pm
Reply to  Emily Taylor

So close! ๐Ÿ‘

Andrew Craig
Andrew Craig
January 13, 2022 3:46 am

What would be an alternate to running if its too cold outside and you only have a rower?

Heather Knapp
Heather Knapp(@heatherknapp)
January 13, 2022 4:18 am
Reply to  Andrew Craig

row 500 m

Andrew Craig
Andrew Craig
January 13, 2022 11:44 am
Reply to  Heather Knapp

Since I only have a rower, I was planning on substituting the assault bike cal with rowing cal

Al F
Al F(@frasersailing)
January 12, 2022 11:43 pm

Warmup done โœ…

FT 400m run
20 cal SA row
15 v-ups
400m run
40 air squats

7โ€™06
7โ€™10
7โ€™28
7โ€™41
7โ€™31
Total- 36โ€™56

Had to mod a little for SA but a good push and not as bad in practice as I thought it looked on paper beforehand!