PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Run x 200m
Dip Support Hold x 15 seconds

Followed by…

Two sets of:
Chest to Wall Handstand Hold x 15 seconds
Tempo Push-up x 3 reps @ 4011

Then…

A.

Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds

B.

For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run

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Onfire
Onfire
March 27, 2023 4:26 am

B. 13:27

Jon
Jon
March 27, 2023 2:23 am

В. 10:19 бежал по 3:30; 3:34 ; 3:34 ; 3:35 мин/км

Yurij Beshkurov
Yurij Beshkurov
March 28, 2023 9:23 pm
Reply to  Jon

Красавчик!

Kaylem Cottrill
Kaylem Cottrill
March 25, 2023 7:37 am

Warm up: ✅

A: ✅

Bench press:
135×6; 185×6; 205×6; 225×6; 245×6; 275×6; 300×5

B:
9:25 Rx

Mike Slagle
Mike Slagle
March 24, 2023 5:58 pm

Conditioning work for me tonight. Baseline test tomorrow!

400 cal row
40 cal warmup, then 20 cals fast, 20 recovery
28:10

Morgan
Morgan
March 24, 2023 12:38 pm

A. Chest on fire. Ring holds 20s 🤮
🐸 🇺🇸 were nice!
B. 12:30

Jeremy Hammock
Jeremy Hammock
March 24, 2023 12:32 pm

A. bench
8-185 6-195 6-225 4-245 4-255
Db row
5×8 70 lbs
5×8 strict dips

B.
400 run
9 ww
400 run
6 ww
400 run
3 ww
400 run
11:32

Kyle Rowe
Kyle Rowe
March 24, 2023 8:10 am

13:45
Wall walks are a killer

Mallory Boyd
Mallory Boyd
March 24, 2023 6:59 am

B.
Rx-14:53

Sick so took it easy

Candy Olkey
Candy Olkey
March 24, 2023 4:47 am

A. 5 Sets
Strict Tempo Ring Dips x 3 @ 4011
Ring Support Hold – 25s / 23s / 23s / 22s / 16s
Frog Flags – 55s / 60s / 75s / 75s / 75s

B. For Time – 13:55
400m Run
9 Wall Walks
400m Run
6 Wall Walks
400m Run
3 Wall Walks
400m Run
Runs on TM @ 7.4-8 mph (total Run time 8:03)

Al F
Al F
March 24, 2023 12:50 am

Warmup done ✔️

A. 5 sets done

B. 11’44 RX

First round took forever with all those wall walks but after that it was manageable. Have a good weekend team 👊🏻

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