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
Cap 4+15TTB + 100m
TTB unbroken
echo bike 1:22-1:28
Was super motivates to beat my BIL. 😂 Pushed it hard.
36:55 – was ready to quit on that last run. 😮💨
4rds 40 minutes
37:04
Sub out running for 90 secs of weighted step ups a d the 90 sec of DU
Only did 4 rounds today: 30:04 Rx
Time capped at 4 rounds + 8 bike cals.
Just in the tc 🔥🔥🔥🔥
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
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 »
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
Way to finish! At 40:00 I was like, “Oh darn, that’s time!” 😂
Ha! This one was a nice and simple 40 minute grind.
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
4 rounds + 9 air squats 🙂
So close! 👍
What would be an alternate to running if its too cold outside and you only have a rower?
row 500 m
Since I only have a rower, I was planning on substituting the assault bike cal with rowing cal
Warmup done ✅
FT 400m run
20 cal SA row
15 v-ups
400m run
40 air squats
7’06
7’10
7’28
7’41
7’31
Total- 36’56
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!