PERFORMANCE & FITNESS

Warm-Up.

One set of:
Assault Bike x 2 mins, nasal breathing only
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Dumbbell Suitcase Deadlift x 5 reps per side
Single Arm Dumbbell Hang Clean and Jerk x 5 reps per side
Burpee x 5

Then…

A.

Complete as many rounds and reps possible in 30 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
45 Dumbbell Deadlifts (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
30 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses (50/35 lb DBs)

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Charmaine Lightfoot
Charmaine Lightfoot
September 20, 2022 2:22 pm

9 dp in 2nd round. AB cals
PE +++

Attacked too early? Getting sick? Poor sleep? Dehydrated? Stress little man is sick 🙁

Last edited 9 days ago by Charmaine Lightfoot
Mike Slagle
Mike Slagle
September 17, 2022 2:56 pm

15 devils presses shy of 2 rounds. This one hurt on a hot night. Now time to settle in to watch my buckeyes!

Chris
Chris
September 17, 2022 11:43 am

Modified

30 minute AMRAP
400m run
45 DB DLs 2 x 50# DBs
400m run
30 OTS sandbag toss – 100# SB
400m run
15 burpee pull-ups

1 round and 75 of 90 reps

Kendall Kersey
Kendall Kersey
September 17, 2022 9:42 am

2+45DL
Went
25cal/ run/ row
Row/ run/ 25cal
Run/ DL

Candy Olkey
Candy Olkey
September 17, 2022 9:23 am

A. Borrowed from Sam Briggs Instagram 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 30# DB – all UB – 16:49 (Briggs used 35# in 13:08) R-arm DB bench press L-arm DB bench press R-arm DB Row L-arm DB Row ***The aim is to go all UB and as fast as possible..pick your weight wisely. B. Metcon from Sept 13 (still no running so subbed AB and row) For Time – 13:53 44 Cal AB – 4:03 80 Alt Rev Lunges w/ DBs in FC @ 35# DBs – (20/20/10/10/10/10) +/- 4:00 1000m Row – 4:35.4 ***about 45s transition from AB to lunges and 30s from lunges… Read more »