PERFORMACE
Warm-Up.
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Three sets, not for time, of:
Assault Bike x 15/12 calories
Barbell Back Squats x 10 reps
Bear Crawl x 20 steps forward + 20 steps reverse
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 – Front-Leaning Rest on Rings x 40 seconds
Station 5 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
A. Splits squats with 115# BB; 14,13,14,10 on HSPU; 12 reverse flys with 12#
Only did A today
D B day after: 13:42 Rx (TTB slow…)
A. Elevated split squats done in front rack with 44 lb kb
Z press with 44 lb kb: 13, 11, 12, 10
Tempo Kb row in place of flys x 8 reps 22×1
B. Rx 11:29
This one hurt! I’m definitely going to feel it tomorrow! Great work today friends!
A. 25# split squat
hspu green + red band 9-10-8-8
flys 15-10-10-10
B. 16:20 rx
A. FFE Split Squats x 8 @ 3111 – 15#,20, 25, 30 DBs in FC Seated Strict DB press @ 30# – 4/5/5/5 Front Leaning rest on rings x 40s – ✔ ✔ ✔ ✔ Bent over Rev DB Flyes x 12 @ 2011 – 10# DBs B. The Ram – 12:25 75 WB – 25/25/25/10/10 (8-8.5″) 50 T2B – 30/10/6/4 50 WB – 20/10/10/10 25 T2B – 17/8 25 WB – 17/8 ***Had to do WB inside because we had 2 feet of snow dumped on us last night and today. Don’t really have a target inside and my… Read more »
A. Done
B. Wall ball 25lb
17:34
A) 40lb kettlebells
B) 13:40
All done ✅
Metcon was 17:29. Subbed HKR for T2B
22:00 rx next time lighter wall ball
Warmup done ✅
A. Done
Split squats @60kg
SA Z-press subbed in for HSPU’s @20kg av10
SA FLR on rings
BO rev fly @10kg
B. FT ‘The ram’
SA WBS @9kg 8ft
V-ups subbed for TTB
8’35
Didn’t feel I needed to do a core workout after 150 v-ups!
14:03🔥🔥🔥