May 31, 2025 – Performance

General Warm-Up

Three rounds at ascending effort of:
30 Second Arms Only Echo/Assault Bike
15 Russian Kettlebell Swings
10 Hand Release Push-Ups

Then two rounds of
5 Hang Power Cleans Bar only
5 Push Press

Build from round 1-2 to give yourself an idea of what is a sustainable weight for you
THESE ROUNDS GOING TO COME QUICK!

Conditioning

Full Effort
A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Assault Bike x 12/9 calories
Hang Power Clean x 10 reps (95/65 lbs)

Rest EXACTLY five minutes, and then …

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Row x 12/9 calories
Push-Press x 10 reps (95/65 lbs)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member completing the work, one member holding a plank, and one member resting at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Full Victory
A. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Assault Bike x 12/9 calories
Double Dumbbell Clean & Jerks x 10 reps

Rest EXACTLY five minutes, and then …

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Row x 12/9 calories
Renegade Row x 5 reps (Renegade Row – Push Up, Row R, Push Up, Row L)