Warm-Up
One set of: “Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort *The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Foam Roller Sprinter Hold x 15 seconds per side
Long Lunge Press Up x 5 reps, 3 second hold on each
Followed by…
Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike, Assault Air Runner or Bike Erg
30 Burpee Box Jump-Overs (24″/20″)
800 Meter Ski Erg, Row or Run
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.
Five sets of 165 lb bench press x 5 reps at 31×1
Metcon
Run intervals to begin training for a 5k.
Total distance 1.8 miles
Sunday Funday with Saturday’s WOD
3 Rounds for times with 2:00 rest between rounds
35 Cal AB – 3:51 / 4:20 / 4:25
30 Burpee Box Jump Overs – 3:30-4:00 each round
800m Ski Erg – 3:49 / 3:52 / 3:51
Round Times – 12:15 / 12:46 / 12:51
***Thoughts: 1st round was maybe I only need to do 1 round, 2nd round was soul sucking and then the 3rd round was just survival to finish!
Legs were already crying from yesterday’s lunges and mayhem ????????????
Good job grinding through. That looks like a killer.
Yesterday’s
Skipped the lunges (glad I did because my legs felt like jelly)
Skipped A
B1 – DU + Air Squats – 10 + 23
B2 – 4 + 15 but 6 min because I can’t add
B3 – 6 rnds but scaled to 25lb DBs and semi kipped last round of pull ups.
Did thursday performance:
A. hip thrusts 205-215-225-235 row 65-65-65-70
B. 21 dl 400m 15 dl 400m 9 dl 400m scaled to 185# 7:59. All deadlifts unbroken. Had a lot of gas on the sprints. Goal was under 10 Got to the 2nd rd of dl and realized I had a shot at sub 8.
Yesterdays
A. DB Walking Lunges x 20 (Farmers Carry)
35 / 45 / 55# DBs
B. AMRAP 5min
1 – 9 rounds + 19 reps = 289 (11rep PR)
20 DU – all UB
10 Air Squats – all UB
2 – 3 Rounds = 30 reps
10 DB Box Step Overs @ 35#/20″ – all UB
10 BJ – all UB with step down
3 – 4 rounds + 4 reps = 64 reps
5 Strict Pull Ups – singles
10 DB Push Press @ 35# – all UB
R1 9:27
R2 9:47
R3 35 Ab 21 BBJO 800m Run 10:00