It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Wednesday, July 18, 2018

Wed....

Busy... was going to get it in, then meetings happened!

Warm-Up
5min Light Bike
3 Rnds ~
5 Push Ups
7 Hollow Rocks
9 Superman Rocks
-----------------
3 Rnds
30s Flying Bike Sprint (10s easy - 10s med - 10s FAST)
30s Calisthenics*
Rnd #1 = Alt Spidey & Reach
Rnd #2 = Alt Sampson
Rnd #3 = Paced Burpees (no more than 7)
--------------------
3 Primer Rnds
5 Cal Bike
3 Burpees
3 Cal Bike
90s Rest
------------------
DEATH RACE
5 RFT ~
15/10 Cal Bike
10 Burpees
----------------
DEADLIFT Work
3 x 6 Deadlift
2 x 8 Sumo Deadlift
2 x 12 RDL
Climbing for each...work heavy but not MAX
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4 comments:

  1. Shawn BrehmJuly 20, 2018 at 1:55 PM

    sb - 6:36 (10 Cal A.B.) / DL 225# - SDL 185# - RDL 145# / +30 hip extensions.
    Assault bike - 29-37-36-36-29 sec.

    ReplyDelete
  2. tbJuly 22, 2018 at 7:41 PM

    Impressive!!!
    I want to try this one... I may need to get over to the garage someday to give the AB a whirl for this one...
    It intrigues me...

    ReplyDelete
  3. Shawn BrehmJuly 22, 2018 at 7:43 PM

    Anytime. My door is always open to you.

    ReplyDelete
  4. Shawn BrehmJuly 22, 2018 at 8:53 PM

    7-21-18 sb - Limitless (my indy version)
    AMRAP 7: 30 cal bike (2:05) / max reps CJ @ 95# (30reps 5x6)
    AMRAP 6: 20 cal bike (1:12) / max PS @ 80# (25reps 5x5)
    AMRAP 5: 10 cal bike (:29sec) / max thrusters @ 65# (50reps 10x5)
    3 min. rest b/s

    ReplyDelete

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