PERFORMANCE

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

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

Followed by…

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

Followed by…

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

Followed by…

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

Followed by…

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

Followed by…

Power Breathing Practice

Then…

Five rounds for time of:
400 Meter Run
25 Wall Ball Shots (20/14 lbs)
15 Toes to Bar

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Mike Slagle
Mike Slagle
October 6, 2021 6:23 pm

Push jerks at percentages from yesterday
135×3, 145×3, 155×3

This all felt good. I got my workout in really late, and this was all I had time for.

Caleb Cortez
Caleb Cortez
October 6, 2021 4:38 pm

As Prescribed: 32:15
Had to slow it down ate way too much before training lol

Jeremy Hammock
Jeremy Hammock
October 6, 2021 12:39 pm

Rotation 3 stations 3 rounds
Bench 185-8 225-8 255-4
Incline 185-8 185-8 205-6
Pushpress 135-10 185-5 185-5

5 rds for time
Run 250
Row 250
25 wall shots
15 toe to bar
23:20

Mugu
Mugu
October 6, 2021 11:03 am

Yesterday’s
Split jerks
1-3@185
4-6@195
7-8@205

12 min amrap
4 rounds even, RX
(Jump rope handle snapped in half in the middle, first piece of Rogue equipment that’s broken on me, 5 years old, RIP)

Only had 16 min left of available time,
So today’s for 16min amrap

500m row
25 wall balls
15 GHD sit ups
3 rounds, +500m row

Justin Nadeau
Justin Nadeau
October 6, 2021 10:42 am

Warm up ✔
Then…
Five rounds for time: 33:15
400 Meter Run
25 Wall Ball Shots (20/14 lbs)
15 Toes to Bar

All Rx besides rnd 5 split of WB&T2B

Endurance still a struggle post accident but getting there.

Chris
Chris
October 6, 2021 9:34 am

21:23

WB to 9.5 ft. All else Rx.

WB UB, UB, 15/10 x 3
TTB 10/5, UB, 10/5, 6/9, 10/5

Shan
Shan
October 6, 2021 6:58 am

M55
22:41
Subbed 15 WB, 10TTB

Logan Harris
Logan Harris
October 6, 2021 6:50 am

23:53 (wall balls to ~9’)
Treadmill 7.5 round 1, 8.0mph for rest
TTB 9/6 throughout