PERFORMANCE AND 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…
Four rounds for time of:
40 Air Squats
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
10 Toes to Bar
400 Meter Run
Did a DL workout:
5×3 @ 455, 460, 465, 470, 480
Metcon, RX: 22:40 (running sucks…)
4RFT 26:00
40 air squats
30 kb swing 35#
20 push up (from knee. Plank still hurts)
10 knee raises (t2b still hurt)
400m row (run still hurts)
did 11/19
BMU practice
A. 1rm split jerk 217.5 5# lifetime PR
B. rx 11:18
There’s no way, lol! You ran a mile, did 160 air squats, 120 KB swings, 80 pushups and 40 TTB in sub-12 min.
If so… Get your ass to the CF games!!! That’s awesome!
He did yesterday’s haha first line.
Nov 17 WOD
WU + xtra shoulder mobility
A. Tempo Front Squats @ 32X1
110# x3, 120×2, 130×1, 135×1, 140×1, 142×1, 143.5(f)
***2# PR!!
So excited about hittling 142 that I forgot about the max no tempo FS..oops
B. AMRAP 12 min
12 FR DB FS @ 35# DBs
9 T2B
6 Burpees
***6 Rounds (4 reps less than when we did this on Nov 21, 2019)
C. Rowvember – Day 20 “4x4x4”
4 Rounds
4 min Row / 4 min Rest
28spm
867m / 50cal, 849m / 28cal, 856m / 49cal, 875m / 51cal
Totals (3447m / 198cal)
That sounds like a great weekend workout! Great consistency through the row intervals!
Rx
27:32
AS – UB/ slow and steady
KBS – UB / 20/10 x 2 / 15/10/5
PU – 10/5/5
TTB – 10 kipping x 2 / 7/3 5/5 kipping/singles
Started with some bodybuilding: 3 supersets DB flat bench, lateral raises, tricep push down. 3 supersets DB Fly, rear delt, tricep extension.
5 min Assault, dynamic motion, Assault + push-up intervals, Assault intervals all done. 5 min rest while cleaning up weights to stay warm 😂
Round 1: 5:37
Round 2: 5:23
Round 3: 6:13
Round 4: 5:54
Took about a 30-45 s rest between rounds