PERFORMANCE & FITNESS

Warm-Up

Two sets of:
Assault Bike x 90 seconds
Wall Ball Kang Squat x 10 reps

Followed by…

One set of:
“Barbell Squat Warm-up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Five sets of:
Banded Lumberjack Squat x 6-8 reps @ 40X1
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds

B.

Against a 3-minute running clock…
25/18 Calories of Assault Bike
Max Reps of Wall Ball Shots (20/14 lbs)

Rest 2 minutes between sets and repeat for a total of three (3) sets for max reps. Note reps per set and then sum them for your overall score.

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Jon
Jon
April 3, 2023 8:54 am

А. 50кг по 8 повторений
В. 156 повторений , заменил броски мяча на выбросы гири 16кг
50/52/54

Mugu
Mugu
March 31, 2023 3:49 pm

5×8 back squats 225-225-245-245-255

3 on 2 off
25 Assault Bike
47-37-37 wall balls. Total 121

Yucky

Candy Olkey
Candy Olkey
March 31, 2023 4:21 am

Yesterdays lifting
A. Power Snatch x 2
55#, 65, 70, 75, 80, 85, 85, 85

May do the fitness metcon later…short on time this morning

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