PERFORMANCE & FITNESS
Warm-Up.
One Set of:
Sumo Stance Squats x 3 @3333 tempo
Regular Stance Squats x 3 @3333 tempo
Narrow Stance Toes Forward Squats x 3 @3333 tempo
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
Compare results to May 7, 2022.
3+7 4+7 3+1
RX: (Rotated Ski/ABike ea rnd)
A: 3 +15, 4 +15, 3 +15
Did DT RX as I haven’t for over a year.
7:14 – 1:03 faster than my previous PR. Pretty stoked.
Then did 20 min AMRAP OF Chad. (1000 box step ups w/ a vest.
400 reps @ 20:02.
Luke and I did “The Veteran” as a team workout, switching off full rounds. We also subbed 28/20 cals bike for the run because of snow and ice outside. 55#/35# dbs.
38:33
Nov 10 WOD
A. Strict Press x 4
65# /65/65/70/70×3
(couldn’t get the 4th rep on the last set)
***Superset with 1 min Plank (elbows, hands, right, left, full ext)
B. 3 Rounds for Time – 11:50
20 Cal AB – 1:46 / 1:56 / 2:02
50 DU – all UB
20 GHD full ext sit ups – UB/UB/11,9
Round times – 3:40 / 3:59 / 4:11
***WOW..the quads are on FIRE 🔥!! Less than 12 hrs after doing The Veteran my shoulders weren’t going to handle the T2B real well…but those GHD sit ups lit up the quads!!