PERFORMANCE & FITNESS

Warm-Up.

Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

Then…

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

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Like Tipton
Like Tipton
July 17, 2021 1:06 pm

Luke and Anika
52 freaking minutes. Was a good pump

Andrea De Vries
Andrea De Vries
July 17, 2021 11:45 am

40:58

So good!

After two rounds, scaled dips (to feet on ground) and push-ups (to 20” box)
Pull-ups RX

Chris Capozzi
Chris Capozzi
July 17, 2021 11:41 am

34:00 – solo

800m run (3:30)

10 rounds of
4 strict chin ups
8 strict dips (3 x UB and 7 x 6/2)
12 push ups (2 x UB rest 6’s 4’s and 3’s)
16 air squats

800m run (3:50)

Jeremy Hammock
Jeremy Hammock
July 17, 2021 10:15 am

Been out a few days
Hit Thursday’s workout

Emom 2:30 5-5 bench
185 205 205 225 235

800
40 shspus (Longest time here)
40 dips on dip station
800
14:01

Candy Olkey
Candy Olkey
July 17, 2021 8:10 am

Yesterdays
A. Deadlift x 5 (hand release between reps) – 175# for all

B. Fitness Metcon
For time – 11:12
500m Row – 2:16
15 Strict Pull Ups – 3/2/singles
60 RKBS – 24kg 30/30
15 Strict Pull Ups – singles
500m Row – 2:19