PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 45 seconds at moderate pace
Dumbbell Front-Rack Cossack Squat x 8 per side
Followed by…
Two sets of:
Single-Arm Dumbbell Hang Squat Clean x 5 per side
Single-Arm Dumbbell Push Press x 5 per side
V-Up or Tuck-Up x 10
Then…
In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/10 Calories of Assault Bike
12 Alternating Pistols
9 Toes to Bar
6 Push Presses (155/105 lbs)
3 Hang Squat Cleans (155/105 lbs)
Solo 6 rounds each for time of:
15/10 Calories of row
12 Alternating Pistols
9 Toes to Bar
6 Push Presses 50kg
3 Hang Squat Cleans 50kg
19:08
Sick for the past two days, so dropped down the weight on the presses and the hang clean.
A. Done with my imaginary teammate. (Why do I always pick the one that is way faster than me ????) Done as Every 5 Minute for 6 sets 10 Cal AB – 54s/46s/44s/58s/1:01/1:01 12 Alt Pistols – all UB 9 T2B – all UB 6 Push Press @ 85# – all UB 3 Hang Squat Cleans @ 85# – first 3 sets singles..then UB last 3 sets Round times – 3:13 / 3:09 / 3:06 / 2:59 / 3:06 / 3:01 – total work time 18:34 B. 4 round Tabata for each of the following Standing Alt Side Tilt @… Read more »
Went straight through on all 6 sets. All RX, except I replaced the 12 pistols with 12 front squats (@ 155#).
27:55
(No rest… probably one of hardest workouts I’ve done here????)
Great work Blake! That would be a killer grinding through six rounds by yourself. Well done!
It looked easier on paper, ha! The FS added up ????
This did look a lot easier on paper. I went with 5 minute rounds..but in the end I don’t think it was much different than what you…I’m just thankful I decided at the last second before starting to drop the weight by 20#. Nice work sticking with it Blake!
Rx in solo with work to rest ratio 1:1
2:24
2:25
2:27
2:27
2:36
2:36
Modified for more family friendly movements:
6 rounds
400 meter run
12 DB box step ups – 50# DBs
9 TTB
6 Push Presses @ 135#
1 person ran while the other person did reps; no rest
31:00
A. Three super sets
6-135 lb push press
8-strict c2b
6-strict ring dips
B. Yesterdays metcon (spout with my wife) done as
1000m row
120 kbs (80 lb for me)
1000m row
100m lunges 44 lb kb
1000m row
80 burpees
1000m row
120 kbs
This was a good Saturday morning grind.