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

Then…

Complete as many rounds and reps as possible in 30 minutes of:
30/22 Calories of Assault Bike, Ski Erg or Rowing
30 Double-Unders
30 Push Presses (95/65 lbs)
30 Alternating Lunges (95/65 lbs)
30 Push-Ups

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Janelle Winston
Janelle Winston
September 14, 2021 8:23 pm

Short on time so I did 3 rounds in 24:45. Was happy I needed to quit. 😊 Yes, I could have done the last 5 min but was already late to dinner.

barefoot squatter
barefoot squatter
September 14, 2021 6:54 pm

With 48 KB Sumo Deadlift High Pulls @ 50# for row and ‘air double unders’
3 rounds even
Was going back and forth between this one today and work but man I was still a sweaty dripping disaster… work has taken me out of metcon shape, been averaging maybe 1.5 metcons a wk for the last 3 wks
Btw, props to everyone that did yesterday’s B and this… I’d imagine the legs must’ve tasted the spice today

Logan Harris
Logan Harris
September 14, 2021 4:50 pm

3 even, with 0:26 left on clock (Rx with row)
Climbing back up the hill here, so focused on keeping good form and a steady pace. Not out for ego here today.

Last edited 11 days ago by Logan Harris
KATE LEDYARD
KATE LEDYARD
September 14, 2021 1:48 pm

3+82RX
Been awhile since I have pushed through something like this!

Last edited 11 days ago by KATE LEDYARD
Candy Olkey
Candy Olkey
September 14, 2021 1:34 pm

AMRAP 30 Min – RX – 3 Rounds + 18 lunges = 526 reps
22 Cal AB – 2:03 / 2:20 / 2:33 / 2:35
30 DU – all UB
30 Push Press – 13/13/4, 13/13/4, 13/10/7, 13/10/7
30 Alt Rev Lunges in back rack – 14/16, 14/16, 16/14, 18
30 Push Ups – 15/9/6 all rounds
Aprrox splits – 7:30 / 15:30 / 23:50

Jeremy Hammock
Jeremy Hammock
September 14, 2021 12:36 pm

3 rds in 24:17

30 cal row
30 du
30 pushpress 95
30 alt lunges 95 on back
30 pushups

Neil Stagner
Neil Stagner
September 14, 2021 5:40 am

Scaled: 2 rounds +76
30 cal AB
30 single-unders
30 push press 65lbs
30 alt lunges 65lbs
30 push-ups

Juan carlos
Juan carlos
September 14, 2021 5:38 am

3 rounds, sub:

400 mts run
30 DUS
30 push press DB’s @50 lb
30 alt lunges DB’s farmer carry @50lb
30 push ups