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

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Blake W Shealy
Blake W Shealy
November 20, 2021 4:02 pm

Did a DL workout:

5×3 @ 455, 460, 465, 470, 480

Metcon, RX: 22:40 (running sucks…)

Amber Wilkie
Amber Wilkie
November 20, 2021 3:22 pm

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)

Aaron Danielson
Aaron Danielson (@ardanielson)
November 20, 2021 1:31 pm

did 11/19

BMU practice

A. 1rm split jerk 217.5 5# lifetime PR
B. rx 11:18

Blake W Shealy
Blake W Shealy
November 20, 2021 4:01 pm

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!

Mugu
Mugu
November 20, 2021 4:21 pm
Reply to  Blake W Shealy

He did yesterday’s haha first line.

Candy Olkey
Candy Olkey (@clolkey)
November 20, 2021 10:26 am

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)

Mike Slagle
Mike Slagle (@mike_slagle)
November 20, 2021 2:01 pm
Reply to  Candy Olkey

That sounds like a great weekend workout! Great consistency through the row intervals!

Chris
Chris (@christopher_m_capozzi)
November 20, 2021 10:01 am

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

Last edited 9 days ago by Christopher Capozzi
Anthony
Anthony
November 20, 2021 4:37 am

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