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)
9 dp in 2nd round. AB cals
PE +++
Attacked too early? Getting sick? Poor sleep? Dehydrated? Stress little man is sick 🙁
15 devils presses shy of 2 rounds. This one hurt on a hot night. Now time to settle in to watch my buckeyes!
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
2+45DL
Went
25cal/ run/ row
Row/ run/ 25cal
Run/ DL
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 »