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
Row 61 60 60
Ab 30 30 30
BBJO 20 18 18
Thr 35s 16 15 14
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
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
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!!
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.
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!
Thanks. You too!
Well done for getting through it Eddie, it always feels so much better afterwards!! 💪🏻
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
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. 🤣
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!
Outstanding as always Al!
Thanks Candy 👍🏻 well done for carrying on and just switching it up a bit.
Good job 💪🏻
Thank you 👊🏻 nice work on the BBJO’s as well, that’s a whole load of those!!!