November 3, 2021 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Compare results to April 28, 2021.

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest