PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Assault Bike x 60 seconds
Perfect Stretch x 2 reps per side

Followed by…

One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Thruster x 5 reps
Perform all nine repetitions on one side, then switch

Then…

A.

“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes

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Charmaine Lightfoot
Charmaine Lightfoot
December 1, 2022 4:50 pm

Row 61 60 60
Ab 30 30 30
BBJO 20 18 18
Thr 35s 16 15 14

Jose Montanez
Jose Montanez
November 25, 2022 1:12 pm

Row: 62, 62, 62
Assault Bike: 32, 32, 32
Burpee Box Jump Overs: 15, 15, 15
Dumbbell Thrusters @35lbs: 15, 15, 15

Rd1: 124
Rd2: 124
Rd3: 124

Fbacalhau
Fbacalhau
November 25, 2022 12:30 pm

Row – 66, 67, 63 = 196
Airbike – 31, 30, 33 = 94
BoxJumpOver – 21, 22, 20 = 63
Thrusters @ 2x20kg# DBs – 15, 17, 20 = 52
405 Total Reps

Candy Olkey
Candy Olkey
November 25, 2022 11:09 am

Row – 55, 53, 49
AB – 27, 25, 24
BBJO – 16, 16, 17
DB Thruster/Front Squat @ 30# DBs – 10, 10 (7FS), 12(FS)
314 Reps
Was really struggling with overextending my lower back on those thrusters so after the first 3 reps in round 2 I switched and just did DB front squats.
Tough one!!

Eddie
Eddie
November 25, 2022 10:32 am

Row – 60, 63, 58 = 181
Airdyne – 28, 33,31 = 92
BBJO – 10, 12, 12 = 34
Thrusters @ 40# DBs – 10, 10, 10 = 30
337 Total Reps

Was looking for all kinds of excuses not to do this today. Glad I forced myself to do it.

Candy Olkey
Candy Olkey
November 25, 2022 11:12 am
Reply to  Eddie

Right there with you on the excuse train…but in the end I try to make the right decision. Great work Eddie..this was a tough one!

Eddie
Eddie
November 25, 2022 11:32 am
Reply to  Candy Olkey

Thanks. You too!

Al Fraser
Al Fraser
November 26, 2022 2:11 am
Reply to  Eddie

Well done for getting through it Eddie, it always feels so much better afterwards!! 💪🏻

Al Fraser
Al Fraser
November 25, 2022 12:04 am

Warmup done ✅

A. Max cal/reps
4 min row 84,80,74
3 min hand bike 49,51,50
2 min BBJO’s 17,16,16
1 min thrusters @2×22.5kg 16,17,18

Total rd 1- 166
Total rd 2- 164
Total rd 3- 158

Grand total- 488

Good push with just about the right time to get some recovery in between. Messed around with resistance on rows and my feeling is it’s best to keep it higher rather than lower for me.
Hope you’re not all too stuffed 🦃 after yesterday, have a great weekend!!

B. Hour of yoga

Eddie
Eddie
November 25, 2022 10:35 am
Reply to  Al Fraser

I don’t know how the heck you hold that pace, especially with transition time. I was burning about 30 secs moving from station to station. Good work, bro. 💪🏼 It’s good to have someone to chase, even if you’re never gonna catch ‘em. 🤣

Last edited 2 months ago by Eddie Yurus
Al Fraser
Al Fraser
November 26, 2022 2:10 am
Reply to  Eddie

Thanks Eddie 👊🏻 yea managed to get through the first 2 transitions ok, it was only going to the thrusters that seemed to take forever to control my breathing!

Candy Olkey
Candy Olkey
November 25, 2022 11:13 am
Reply to  Al Fraser

Outstanding as always Al!

Al Fraser
Al Fraser
November 26, 2022 2:12 am
Reply to  Candy Olkey

Thanks Candy 👍🏻 well done for carrying on and just switching it up a bit.

Fbacalhau
Fbacalhau
November 25, 2022 12:09 pm
Reply to  Al Fraser

Good job 💪🏻

Al Fraser
Al Fraser
November 26, 2022 2:14 am
Reply to  Fbacalhau

Thank you 👊🏻 nice work on the BBJO’s as well, that’s a whole load of those!!!