PERFORMANCE & FITNESS
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Complete as many rounds and reps as possible in 30 minutes of:
50/40 Calories of Assault Bike
25 Burpee Box Jump-Overs (24″/20″)
50/40 Calories of Rowing
15 Devil’s Presses (50/35 lbs)
30 Dumbbell Push Presses (50/35 lbs)
This was so hard.
Scaled to 25# DB’s and uses an Airdynne which is way easier than an AB so that made the difference.
2 rounds in 26:38 – no way was I getting back on that bike.
20 minutes of:
50 Calorie Row
25 Burpee Box Jump-Overs (24″)
400m run
15 Devil’s Presses (35 lbs)
30 Dumbbell Push Presses (35 lbs)
1 + 56 reps
PP = 10/8/6/6
1 plus 75 35s
1+159 w/ 55s and Echo Bike
Did part B (the ram) from yesterday: 13:42 Rx (TTB were slow…)
1+117 RX — dumbbell work was BRUTAL
35lb db.
1 + 145…the second round of devil’s press destroyed me
Only 1 + 34 cal AB as Rx.
Working on my endurance, while trying to not shy away from the 35# DBs. This was a challenge for sure!
1+9 devil’s presses
2 rounds and wussed out on getting back on the bike for the last 15 seconds. First day trying this programming. Fun workout
1 round + 25 push press @ RX 🔥🔥🔥
25# DBs for DP&PP
1R + 9 DP = 264 reps
Finished out the second round at 32:49
Now for some snow shoveling…thank goodness we only got another couple inches. I totally live in the wrong part of the world…I hate snow and I especially hate the cold..and by cold I mean when the temp drops below 70* F!
The shoveling was the real workout!
rx 1+ 48 cal row (123 reps)
Goal was 2 rds – didn’t make it.
1 + 115
#25 dumbbells
Great work Heather…you got me by 1 rep…this got “real” fast!
Those devils press sneak up on ya!
They do and then push presses for a large volume weren’t any fun.
1+ 125 with 35# DBs
1 + 24 push press 🤦♀️ Good workout!!
Going RX and nearly getting 2 full rounds…You killed this workout Kayla!!
Thank you! 😁
Great work Kayla!!
Thanks!!
Done with 44 lb kb and all cals on a rower. This was a grinder. I couldn’t quite get to 2 rounds. I knew I was in trouble when I saw Al’s results (even one-armed!).
1+16 push press
Push hard everyone!
Haha, thanks Mike so close to closing out that 2nd round. Always a pleasure to set the early pace for you all!! 👊
Outstanding work Mike! I knew I was in trouble this morning when I read the workout! But decided right out of the gate to finish the second round…I didn’t really want to..so that’s why I did!
Tabata warmup done ✅
AMRAP 30 mins
50 Cals of Hand Bike
25 BBJO’s
50 Cals of Rowing
15 Devil’s Presses @22.5kg
30 DB PP @22.5kg
2rds +22cals
Good little grind this one, burpees felt the hardest of the lot. All done SA obvs
Definitely our goal setter right here! Remarkable what you do each day Al!!
Thanks Candy 👊 just trying not to loose it at the moment with all this SA work!