PERFORMANCE & FITNESS

Warm-Up.

5 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

Followed by…

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5 minutes but stay warm.

Then…

Three sets for max calories/reps of:
60 seconds of Assault Bike
Rest 15 seconds
60 seconds of Alternating Pistols
Rest 15 seconds
60 seconds of Push Press (115/75 lbs)
Rest 15 seconds
60 seconds of Strict Pull-Ups
Rest 15 seconds
60 seconds of Dumbbell Box Step-Overs (35/25 lb DBs; 24″/20″ box)
Rest 60 seconds

Note your total calories + reps achieved in each set, then sum them for your overall score.

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Aaron Danielson
Aaron Danielson(@ardanielson)
November 13, 2021 4:42 pm

did 11/12 plus some stuff

Snatch warmup

e2mom x5 2x snatch + hip snatch 95-105-115 f2nd hip snatch-115-122.5
emom 2 snatch 135-137.5-140-140

10 min BMU practice tried thumbs over for the first time $$ did a bunch of drills then 10 bmu singles

A. 6×4 deadlifts 275
B. Rx 3:28-3:33-3:44

rest for a few min

100′ hs walk for quality mostly 10-15′ sections
2rds 15 bb curls 20×0 + 60 sec wall sit

Jadon
Jadon
November 13, 2021 2:50 pm

250 reps. Had to sub pistols for 50 lbs/hand DB walking lunges and box step overs for goblet squats at 50 lbs. had 3 others going with so had to mess with the timing system which made me miss the last set of exercises on first round.

Scores: 73(-1 exercise), 87 reps, 90 reps

Candy Olkey
Candy Olkey(@clolkey)
November 13, 2021 10:57 am

Nov 10 workout A. Clean & Jerk x 1 55#, 65, 75, 85, 95, 100, 105, 110, 115, 120(failed jerk twice), 115, 117, 118 ***cleans felt a little wonky, but the jerks felt great. I like to drop my elbows a little for the jerk and for some reason couldn’t get them where I wanted them at 120# today. B. For Time – 10:36 35 cal AB – 3:28 30 G2OH – clean&push jerk in sets of 6 30 Pull Ups – kipping 7/7/7/5/4 ***finished 21 pull ups at the 10:00 mark C. Rowvember (day 11) “Pick you Moment” 6… Read more »