PERFORMANCE & FITNESS

Warm-Up.

One set of:
Assault Bike x 3 minutes, nasal breathing only

Followed by…

One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Followed by…

One set of:
Double-Under Practice x 2 minutes
See video Coach Kirsten’s “Double-Under Tips” for more

Then…

A.

Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)

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Logan Harris
Logan Harris
June 21, 2022 7:49 pm

Floor press: 29,24,20,18 w/ 50#DBs
Tri ext: 60,40,42,42 w/ red band
DU: 53,40,56,57 (tough with dead tri’s)
Pull ups: 14,12,11,11
Echo bike: 25,23,23,23

Blake Shealy
Blake Shealy
June 21, 2022 4:35 pm

1) (used 50#’s on flat bench) 18, 18, 18, 18

2) (tricep press down @ 45#) 18, 22, 20, 20

3) (24″ box jumps) 12, 14, 13, 16

4) (strict PU) 15, 14, 12, 12

5) 12, 12, 12, 12

Aaron Danielson
Aaron Danielson
June 21, 2022 2:55 pm
  1. started with 35# dbs went to 25 after set 1 25-28-31-35 reps
  2. red band went to orange after 20 reps ?-43-49-45
  3. du 40-60-67-59
  4. pullups 12-13-11-11
  5. echo bike 13-13-14-17

100 deg here between the heat/ length/ aggressive initial scaling I had a hard time pacing. Fun workout and I kept up continuous movement.

Jeremy Hammock
Jeremy Hammock
June 21, 2022 2:08 pm

Bench work
5-135 5-155 5-175 5-195 5-215 5-225
5-215 5-195 5-175 5-155 5-135
Pace was get weights on and lift and get the next weights and lift. Little rest at all.

Tabata 60 on 30 off 4 rounds 5 stations

Floor press 40s 40/37/33/32- 142
Bohe 40/40/30/35- 145
Du 80/80/80/80- 320
Spu 14/14/10/10 l- 48
Cal row 20/20/20/20- 80

Total 735

Last edited 5 days ago by Jeremy Hammock
Anika Tipton
Anika Tipton
June 21, 2022 1:46 pm

Station 1 w/ 25# Dbs* 15, 14, 12, 15
Station 2 w/ thin blue band 23, 22, 22, 24
Station 3 58, 59, 54, 64
Station 4 12, 11, 10, 11
Station 5 Echo Bike 14, 14, 13, 13
*Did these on a bench.

Candy Olkey
Candy Olkey
June 21, 2022 11:33 am

4 Rounds
DB Floor Press @ 25# DBs – 35/32/30/30
Banded OH Tri Ext – 37/37/35/40
Burpees with jump at the top – 19/18/17/17
Strict Pull Ups – Pro 12/ mixed 11/ sup 10/ opp mixed 10
AB – 13.2 / 13.2 / 13.3 / 13.8
***I subbed Burpees instead DU due to stomach issues…and hey who doesn’t love some good ol burpees?!!

Luke Tipton
Luke Tipton
June 21, 2022 9:10 am

Station 1 w/ 55# Dbs* 21, 18, 15, 13
Station 2 w/ thin blue band 20, 20, 20, 18
Station 3 56, 67, 55, 73
Station 4 13, 10, 10, 7
Station 5 Echo Bike 22, 21, 21, 24
*Did these on a bench.

Chris
Chris
June 21, 2022 9:04 am

50# Floor Press – 19/22/21/20
Banded Tricep Extensions – 32/32/30/31
Single Unders – 115/119/135/112
Strict Pull Ups – 13/13/12/11
Row – 16/17/17/20

Mike Slagle
Mike Slagle
June 21, 2022 6:12 am

Hotel Wod
10 rounds
10 burpees
10 vups
14:19

On with the day! Happy training friends!

Getty
Getty
June 21, 2022 5:40 am

A. Crap…floor press and not OH strict press

Station 1 – 60 sec of OH seated DB Shoulder Press (35#s)…too early this AM and read it wrong, would’ve preferred the floor press by a lot.
Everything else Rx

1 – 22/23/24/22
2 – 40/40/40/40
3 – 101/83/100/84
4 – 11/8/8/9
5 – 21/20/19/22

Have a great day of training from Virginia!