PERFORMANCE & FITNESS

Warm-Up.

Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

Then…

Against a 5-minute running clock…
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

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Mugu
Mugu
October 9, 2021 4:12 pm

Couple stretches.
Right into it.
One of three people going

20 cal stationary Bike or 20 cal row
370m run
Burpee box jumps (20” tire)

25/23/23/20/21

Candy Olkey
Candy Olkey
October 9, 2021 12:00 pm

WU + some shoulder rehab/mobility drills thanks to Bethanycf

A. 4 Sets
Bench Press @ 2011 x 4 – 65#, 85, 105, 110
Wide Stance Good Mornings x 8 – 45#, 65, 75, 80
Banded Rev Hypers x 16/leg

B. Against a 5 min running clock w/ 2 min rest between sets
3 Sets
15 Cal AB – 1:28 / 1:21 / 1:22
400m Run
Max Burpee Box Jump Overs in remaining time – 11 / 12 / 12
AB+Run times – 3:52 / 3:44 / 3:48

Mike Slagle
Mike Slagle
October 9, 2021 1:49 pm
Reply to  Candy Olkey

Nice work today! I was planning on adding bench or strict press to that metcon as well. That’s my workout tomorrow.

Last edited 7 days ago by Mike Slagle
Shan
Shan
October 9, 2021 8:41 am

M55
Subbed 29 calorie row
8-8-6-6-7

35

Mike Slagle
Mike Slagle
October 9, 2021 7:56 am

Yesterday’s workout
Nate: done with 2 strict c2b and 2 strict ring dips
Lsit presses with 44 lb kb
80 lb kbs

15+2

B. Done

Time for some college football!

Chris
Chris
October 9, 2021 7:45 am

3 rounds (then off to soccer!)

16 / 15 / 15