PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Kettlebell Front Rack Carry x 100ft
Followed by…
One set of:
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
A.
Five sets of:
Front Squat x 2-3 reps
(load as heavy as possible, if you get the third rep, increase load)
Rest 30 seconds
Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 20 Double Kettlebell Front Squats (24/16 kg KBs)
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Note times to complete each station, then sum the six times for your total working time.
A. 155×3-175×3-185×3-195×3-205×1
B. used 50# Dbs
1:08/1:07
55/1:05
50/1:04
6:09
A. 165, 185, 205, 215, 225
B. 1.1:10,1:27
2. 35lb dbx20 :46, :51
3.:57, 1:33
A. Front squats
255, 255, 265, 265, 265
It’s been awhile since I’ve squatted on the heavier side.
B.
30 cal row: 1:26, 1:24
Squats: :36, :35
Burpees: 1:13, 1:04
6:18 total
A. Sets of 3
185 205 225 235 255
B.
Round 1 2:40
1:22
0:37
0:41
Round 2 2:19
1:05
0:32
0:42
Total
4:59
125 135 140 145 155 x3
4:46
A. 125, 130, 135, 140, 140 / 3, 3, 3, 2, 2
B. 1:43, 1:04, 1:06, 1:41, 1:31, 1:13
Total (rx) 8:18
Warmup done ✅
A. FS x3 5 sets
PVC pipe raises
90kg,100,105,110,112
B. 25 cals done on hand bike (chest strap)
FS x20 @2x24kg
BBJO’s
Rd 1 3’30
Rd 2 3’14
Total- 6’44
B.
1st
1:26
34’s
34’s
2nd
1:26
34’s
36’s
💀
A. 5 Sets
Front Squats x 2-3
135×3, 140×3, 145×2, 145×2, 145×1
Quatruped PVC Trap 3 Raises x 8 @ 1114/side
B. E2M for 12 min
18 cal AB – 1:43 / 1:47
20 Double DB Front Squats @ 25# DBs – 55s / 55s
12 BBJO @ 20″ – 1:02 / 1:00
Round 1 – 3:40
Round 2 – 3:42
Total – 7:22
Warm up: ✅
A:
315-315-315-345-365
B:
:23
:30
:41
= 1:34
:40
:29
:49
= 1:58
Total = 3:32 Rx