PERFORMANCE & FITNESS
Warm-Up.
One Set of:
Sumo Stance Squats x 3 @3333 tempo
Regular Stance Squats x 3 @3333 tempo
Narrow Stance Toes Forward Squats x 3 @3333 tempo
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman Hold)
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
Compare results to May 7, 2022.
3+7 4+7 3+1
RX: (Rotated Ski/ABike ea rnd)
A: 3 +15, 4 +15, 3 +15
Did DT RX as I haven’t for over a year.
7:14 – 1:03 faster than my previous PR. Pretty stoked.
Then did 20 min AMRAP OF Chad. (1000 box step ups w/ a vest.
400 reps @ 20:02.
Luke and I did “The Veteran” as a team workout, switching off full rounds. We also subbed 28/20 cals bike for the run because of snow and ice outside. 55#/35# dbs.
38:33
Nov 10 WOD
A. Strict Press x 4
65# /65/65/70/70×3
(couldn’t get the 4th rep on the last set)
***Superset with 1 min Plank (elbows, hands, right, left, full ext)
B. 3 Rounds for Time – 11:50
20 Cal AB – 1:46 / 1:56 / 2:02
50 DU – all UB
20 GHD full ext sit ups – UB/UB/11,9
Round times – 3:40 / 3:59 / 4:11
***WOW..the quads are on FIRE ????!! Less than 12 hrs after doing The Veteran my shoulders weren’t going to handle the T2B real well…but those GHD sit ups lit up the quads!!